shown the best way to do this is not to establish heart rate numbers based upon age, but rather based upon how you feel.
The following chart will allow you to log your heart rate numbers based upon how you feel when working out. Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities.
A. Zone | Description | Your Heart Rate | Approximate |
|
|
| Percentage of |
|
|
| Maximum Heart |
|
|
| Rate |
|
|
|
|
1 | Easy | Insert the heart | |
| rate you get when you |
| |
| are working in Zone 1 |
| |
|
|
|
|
2 | Challenging, but | Insert the heart | |
| comfortable | rate you get when you |
|
| Steady endurance | are working in Zone 2 |
|
| pace |
|
|
|
|
|
|
3 | Challenging and | Insert the heart rate |
|
| uncomfortable | you get when you are |
|
| Race pace | working in Zone 3 |
|
|
|
|
|
4 | Breathless | Insert the heart rate | |
| Not maximum, | you get when you are |
|
| but winded | working in Zone 4 |
|
| Can’t keep the pace |
|
|
| for very long |
|
|
|
|
|
|
As you get in better shape, the heart rate number you obtain for each zone will get higher and higher, which means your heart is able to handle higher intensities. Or you may find that your numbers don’t change, but you are able to stay in Zone 3 and Zone 4 longer than you used to.
Don’t get too attached to any specific number or target heart rate. If you train properly, you will notice numbers that used to be difficult have now become easier. You will also notice that if you are sick or
Listening to your body, and using your heart rate numbers (when available) will enable you to keep track of your intensity and see your progress as you train.
FITNESS GUIDE
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