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How do I determine my training zones?

In order to determine your heart rate zones, there are only 2 basic data that you need: your maximum heart rate (MHR) and resting heart rate (RHR). Easy as it may sound, it is a most difficult task to determine someone’s MHR. Using a formula to calculate MHR is oversimplification which not only causes inaccuracy, but also inability to benefit maximally from your training. You may over- or under-train due to inaccurately obtained MHR.

For example, if I were to calculate my MHR from the basic formula, which was 186 per minute, training at 140 per minute would be my optimal aerobic training zone. However, by performing a proper physical test, I determined my MHR was actually 200! Does it mean that I am as good as a 20 year-old chap? Probably. But that is not the point. The whole point is there is a lot of variability amongst different individuals. And by training at the heart rate of 140 would simply mean I had been under-training, had I use the calculated MHR as a guideline.

After determining your MHR, you can determine the zones you would like to exercise in:

1. Zone 1 - Low Intensity zone: 50% - 60% of MHR
2. Zone 2 - Weight Control zone: 60% - 70% of MHR
3. Zone 3 - Aerobic zone: 70% - 80% of MHR
4. Zone 4 - Anaerobic zone: 80% - 90% of MHR
5. Zone 5 - Maximal zone: 90% - 100% of MHR

How do I determine my MHR?

There are 2 ways as I have mentioned earlier:

1. Simple Formulaic Estimation of the MHR Based on Age:

In general, this method will provide reasonable accuracy for about 80% of runners, but it should almost invariably be supplemented with an actual test. Typically, one of three simple formulas is used to estimate one's maximum heart rate.

Formula #1: The first formula involves simply subtracting your age from the number 220 (for men) or from 226 (for women). This method is preferred for beginning athletes, those who have been leading a sedentary lifestyle.

Formula #2: The second formula is very similar, but is preferable for those who are already quite active. For this formula, simply subtract half of your age from the number 205.

Formula #3: The third formula runs along the same vein as the two preceding it. For men, subtract 80% of your age from the number 214. For women, subtract 70% of your age from the number 209.

2. Actual Testing of the MHR Through Physical Exertion:

The only way to truly find your maximum heart rate is to exert yourself vigorously for several minutes, obviously while wearing your heart monitor. In doing this, you have two options.

Option 1: Personal Test <
Perhaps the best way for most people to find their MHR is to calculate it themselves. The most effective method is to do interval training, preferably on a hill. The level of exertion is significantly higher than just going out for a healthy jog around the block.

The test consists of a short warm up, a gradual increase of intensity over time, a final push to get a maximum, then a complete cool down. The reason for the gradual build up is that brain does not signal the heart to work at its true maximum for that activity instantaneously. So if you warm up for 5 minutes, then sprint your hardest for another minute, the heart still will not have achieved a true maximum for that activity. Slow, steady increases are needed to coax the heart to a true maximum.

Here is the actual test which works well for both running and cycling:

• 5 min. warm up slowly to a pace at the end where you are beginning to breathe a little hard
• 5 min. maintain the pace, increasing a bit at the end
• 5 min. increase pace again to labored breathing.
• 5 min. on a gradual incline increase the pace from just breathing hard to breathing very hard. Transition directly into…
• 2 min. all out sprint on a steep hill to maximum speed!
• 1 min. push this max speed while still going up and hold for a minute or as long as possible!! Record MHR.
• 10 min. cool down at a very easy pace and stretch.

Option 2: Lab Test
In a lab test, you will be put on a treadmill with a pulse monitor, and asked by a specialist to run a specific, short, intense program. This option is best if you have a heart condition, or if you are unsure of your physical health, for medical personnel and equipment are all either present or nearby. Check your local hospital or university athletic department for a contact for these centers.

How do I determine my RHR?

The best method for determining your RHR involves strapping on your heart monitor when you wake up in the morning, before you even get out of bed. Simply lay there for two or three minutes; your lowest pulse rate will be your RHR. Doing this test first thing in the morning is logical, for there are many factors aside from physical activity that can lead to an increased heart rate - including stress and the presence of caffeine in your system - which can be eliminated by doing the test immediately after waking up.

How do I determine my training zones?

The Karvonen formula takes advantage of the difference between your MHR and RHR and is what you will use to derive your training zones based on your personal measurements:

((MHR-RHR) x Percent level) + RHR

For example, to determine zone 5 for myself, I will need to determine my MHR and RHR, which are 200 and 45.

Hence:

90% MHR will be ((200-45) x 0.9) + 45 = 184.5

How to measure progress?

Now that you have all the data from your training downloaded to your computer, how do you determine whether you have made any significant progress?

First, as you improve, you will see that running the same distances at the same heart rate will become easier. Which means that if you are able to complete a 10K run today at the same speed you did, lets say 3 months ago, but at a much lower heart rate, you have made a progress!

Another way to see results is to keep track of your resting heart rate by taking it down and recording it every morning before you get out of bed. Many trainers recommend that runners keep track of their RHR on a daily basis, and, as stated above in the RHR section, increased fitness should bring with it a lower RHR.

Acknowledgement

I would like to thank my cycling instructor, Selene, from California Fitness, for making me work so hard so that I could determine my MHR. I have always thought it was 193, till she made me sprint till the brink of collapsing, and I achieved 200!

Happy training!

7th June 2006