![]() Heart Rate Training Zone calculation accuracy Go to my personal training page for more info. ![]() If you don’t have a coach, I’d be happy to create a program and coach you. Every phase of that plan should focus on specific area (endurance/power/speed), measured in time spent in relevant zones. Once heart rate training zones are calculated, next step is to create a structured training plan. Using this formula will provide more accurate zones, compared to simple percentage of Max HR. Target Heart Rate is a heart rate adjusted for both maximum and resting heart rates. To calculate heart rates all you need to do is input your maximum and resting heart rate in the fields below (or in this calculator): There are five heart rate training zones that categorize every intensity level. Zones are always a reference to maximum capacity, so knowing athlete’s maximum heart rate is a pre-requisite for setting these up. Heart rate training zones are ranges of intensities where the heart rate falls in. Structuring sessions around a certain effort allows athletes to customize their training and adapt it for specific needs. So, how does this all actually work? 5 heart rate training zones explainedĮach training intensity triggers a specific physiological process and adaptation in the body. Also, I recovered much quicker from sessions, as I was not draining energy in vain. I had more energy to go hard when it was required. Over time I learned to balance fatigue and noticed that results from my training improved substantially. It was very useful to finally know what and how to focus on. I noticed that in most cases what felt like 70% was often 80% or even 90%, as I got carried away competing with others. Using heart rate training zones in training quickly improved results from my training efforts, as I learned to listen to my body and was able to better focus on my improvement areas. ![]() Heart rate training zones help to set a specific training intensity for every session and avoid pushing the body too hard if it’s not fully recovered Heart rate training zones help to train at required intensity according to the current condition and not unintentionally pushing the body over the limit. Focusing on maintaining a certain speed or power in such case will more likely cause more harm than good. It’s aligned with current condition and will be higher if body is under more stress.Īn athlete may be tired, had a restless night or fighting a cold, all of which can impact the session. Heart rate helps to monitor current fitness conditionĭuring training heart rate serves as a good reference point and, unlike power or speed, shows how intense the effort is on the body. Over the years I learned how my body responds to stress, what effect different intensities and training sessions have on it and, ultimately, how training programs should be designed/adjusted and executed. ![]() I got my first heart rate monitor within months of returning from that training camp and used it daily to track my heart rate before, during and after sessions ever since. Most importantly, that you can actually quantify and measure it. I had no idea how much opportunity there is in varying training intensity. Until then I only had an on/off switch and thought you go hard in training, recover and repeat the next day. To say I was hooked would be an understatement. That way, adjusting the training plan to the athlete’s current condition will lead to better and more sustainable results. It takes a lot of mental strength to push hard during training, but it’s much harder to know when to pull back. He told me that he analyses heart rate data after every session to see how well his athletes execute training programs and how their bodies react. I had no idea what that was or why it’s needed, but was eager to learn. It was 2005 and the word ‘heart rate monitor’ was not popular. While talking with other athletes at one of my first training camps I learned that coach asks them to wear a strange device during training. Heart rate training zones help to focus on personal goals I compared myself with others and tried to replicate or “beat” them in every training session, which mostly left me tired, over-trained and frustrated from not seeing desired results. The concept of heart rate training zones was foreign to me and the main effort I knew was “beat other teammates”. In fact, I’d even ignore it trying to push through the pain. I used to be really bad at listening to my body.
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