How To | Calculate Heart Rate Zones
The following five-zone system is one of the most commonly used formulas by exercise scientists to measure athletes exercise intensity.
Before using the following formula to calculate your heart rate zones,it is advised that you first complete a fitness test to determine your anaerobic lactate threshold. A step-by-step guide to this can be found under my previous post: How To| Complete A Running Fitness Test.
Once you know your anaerobic lactate threshold, the following formula can be used to calculate your 5 heart rate zones:
Zone: Zone Name: % of Lactate Threshold:
1 Low Aerobic 75 – 80
2 Moderate Aerobic 81 – 89
3 Threshold 90 – 100
4 Vo2 Max 102 – 105
5 Speed 106+
These new training zones can be used to update your existing, standardized training zones provided with your heart rate device to give you more accurate results on your training. Based on your increase in fitness levels, these zones will inevitably change marginally, so it is therefor recommended that a re-test is done at the end of every training cycle to avoid potential over or under-training.