Training with Heart Rate Monitors
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Heart rate zones

Different heart rate zones are useful for different aspects of training. Zones are calculated using your maximum heart rate.

Zone 1 - Low Intensity zone: 50% - 60% of max

Fun, comfortable pace with cardiovascular benefits and some fat burning. Good for beginners or people who haven’t exercised in a while.

Zone 2 - Weight Control zone: 60% - 70% of max

65% of calories burned are fat. More intensity in this zone strengthens your heart and works with Zone 1 in building a good solid cardiovascular base. At least one day per week you should work out in this zone to recover from a relatively hard workout in the aerobic zone (next) or higher.

Zone 3 - Aerobic zone: 70% - 80% of max

Progressively more intense, yet not exhausting. Look for improved breathing and blood circulation. Great zone for fat burning, muscle strengthening, confidence-building, and general fitness. 45% of calories burned in this zone are from fat. More fat is actually burned in this zone because the total number of calories is greater, so this is the best zone for weight loss.

Zone 4 - Anaerobic zone: 80% - 90% of max

Improves endurance and general fitness level. Pushes your anaerobic threshold (fat-burning zone) higher, allowing for a more efficient use of fat as an energy source at higher intensities. Do workouts in this zone in short spurts on only 2 - 3 days per week.

Zone 5 - Maximal zone: 90% - 100% of max

Also known as "redline training". Improves competitive athletic performance. In this zone, you’re are at a high risk for injury, so it’s safe to stay away from redline training unless you're a competitive athlete.

Zone Zone name % of Max HR Benefit
1 Low intensity 50%-60% Good for beginners, builds cardio foundation
2 Weight control 60%-70% Easy, burns lots of fat, good for recovery
3 Aerobic 70%-80% Improves cardio strength, burns highest total fat
4 Anaerobic 80%-90% Improves endurance, work harder for longer
5 Maximal 90%-100% Improves athletic performance

You can use this chart for quick reference until you are familiar with all the different zones. If you don't know your max, you can download free calculators at the bottom of this page which will help you determine your max and your zones.

If you always train at low heart rates, you will develop endurance with no top end speed. Conversely if you train hard most of the time, you'll never recover completely and chronic fatigue will poison your performance. The solution is to mix hard training with easy pedaling in the proper proportions.

The best approach is to stay below 80% of maximum heart rate (zones 1 to 3) on your easy days to build an aerobic base while allowing day to day recovery, and then push above 85% when it's time to go hard to improve your high level performance. But avoid training in the no man's land or mediocre middle at 80-85% of MHR where it's too difficult to maintain the pace for the long rides needed to build endurance and allow some recovery time, but not hard enough to significantly improve your aerobic performance and increase your lactate threshold.

Training programs should be individualized, but once a good base is developed early in the season with Zones 1 and 2 exertion, most programs contain the following elements.

   

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This site was last updated on Sunday, 20 July 2008 19:08

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