Heart rate zones are a convenient way to indicate the difficulty level or intensity at which cardiovascular/aerobic exercise should be performed. Heart rate zones are different ranges of intensity based on the percentage of a theoretical maximum heart rate.
One simple way of calculating your maximum heart rate is by using the following formula:
Maximum Heart Rate（MHR）＝ 220 - Age
5 Levels of Heart Rate Zones
By utilizing heart rate zones, you can design more targeted training plans based on different fitness goals, helping you achieve improved physical fitness or enhanced endurance more effciently.
Zone 1: Very Light Intensity (50-60% of MHR)
This is a great starting point to help prepare for training in the higher heart rate zones.
It can be done for long periods and promotes blood flow to muscles, which may speed up recovery between harder training sessions.
Zone 2: Light Intensity (60-70% of MHR)
This intensity is just above the aerobic threshold. It builds mitochondria in slow-twitch muscle fibers, increasing endurance and speed, and improving fat burning.
Zone 3: MODERATE INTENSITY (70-80% of MHR)
This will build more mitochondria, and improve the efficiency of delivering oxygen to your muscles and the amount of blood your heart is able to pump with each stroke around your body.
Zone 4: HARD INTENSITY (80-90% of MHR)
This involves training at the anaerobic threshold which increases power output.
This will increase your speed endurance and improve your body’s ability to breakdown carbohydrates for energy.
Zone 5: MAXIMUM INTENSITY (90-100% of MHR)
This is working at maximum capacity and can only last a few minutes due to the build up of lactic acid in your blood.
This builds mitochondria in fast twitch muscle fibers, improving speed endurance further.
