Heart Rate Training Zone
ADVERTISEMENT
1
2Name_____________________
Per_______Date____________
Heart Rate Training Zone:
HR Zone Calculator:
Training Zones:
Zone
Percentages
Benefits
Energy Efficient/Recovery
60-70%
Fat burning
Breaks down lactic acid
Aerobic Zone
70-80%
Improve aerobic capacity
“Target Heart Rate Zone”
Strengthens cardiovascular system
Anaerobic Zone
80-90%
Develops lactic acid system
Glycogen burning
Produces lactic acid
Improves the ability to postpone the effects of
lactic acid
VO2 Max
90-100%
Only short periods of time
“Red Line Zone”
Trains your fast-twitch muscles fibers
Develops speed
Reserved for interval training.
Calculations:
1. Calculate Resting Heart Rate (rHR) (lie down and take pulse for 1 minute) = ____________.
2. Calculate Maximum Heart Rate (mHR) (= 220 - your age) = _________________________.
3. Calculate Working Heart Rate (wHR) = mHR – rHR = _____________________________.
4. Calculate Training Zones:
60% (wHR x 0.60) + rHR = _____________________
70% (wHR x 0.70) + rHR = _____________________
80% (wHR x 0.80) + rHR = _____________________
90% (wHR x 0.90) + rHR = _____________________
100% (wHR x 1.0) + rHR = _____________________
5. Record your Recovery Zone Range (60-70%)
_________________________.
6. Record your Aerobic Zone Range (70-80%)
_________________________.
7. Record your Anaerobic Zone Range (80-90%)
_________________________.
8. Record your VO2 Max Range (Red Line) (90-100%) _________________________.
ADVERTISEMENT
0 votes
Related Articles
Related forms
Related Categories
Parent category: Medical