How to calculate target heart rate zone?

Key Target Zones

• 60-70% of maximum heart rate (Zone 1 – BZ): weight loss, building endurance.
• 70-80% of maximum heart rate (Zone 2 – LZ): weight management, improving cardio fitness.
• 80%+ of maximum heart rate (Zone 3 – HZ): interval workouts.You can estimate your heart rate zones

Based on your age alone or based on both your age and fitness level (Called the Karvonen formula). For people using this training program the basic calulation will suffice, however if you’re interested at the Karvonen formula check this link for information.

Age based formula

Your estimated maximum heart rate is 220 minus your age. In order to get your target heart rate zones you need to do the following calculations:

• Maximum heart rate * 0.6
• Maximum heart rate * 0.7
• Maximum heart rate * 0.8​

Your heart rate zones are:

• Zone 1: Heart rate between Maximum heart rate * 0.6 and Maximum heart rate * 0.7
• Zone 2: Heart rate between Maximum heart rate * 0.7 and Maximum heart rate * 0.8
• Zone 3: More than Maximum heart rate * 0.8

Example:

Jimmy is 30 years old and his estimated maximum heart rate is 220-30=190.

• Maximum heart rate * 0.6 = 190 * 0.6 =114
• Maximum heart rate * 0.7 = 190 * 0.7 =133
• Maximum heart rate * 0.8 = 190 * 0.8 = 152

Jimmy’s heart rate zones:

• Zone 1: 114 – 133
• Zone 2: 133 – 152
• Zone 3: more than 152

Heart Rate Monitors

No matter what your exercise goals are they can all be reached using one simple tool – a heart rate monitor (HRM). To understand how a Heart Rate Monitor can help you achieve your goals, we established a three point message:

1. In order to reach your goals, you need to train at the right intensity.
2. Heart rate is the only accurate measurement of your intensity or your exertion level.
3. A heart rate monitor is the easiest and most accurate way to continuously measure your heart rate.

If you’re new to the concept of heart rate training, a heart rate monitor consists of a watch worn on your wrist or an app on your phone, and a transmitter that you comfortably wear against your skin and around your chest. The transmitter picks up the beats of your heart, and sends the signals wirelessly to the watch you wear on your wrist or your phone as a number of how many times a minute your heart is beating. It’s that simple. No taking your pulse and doing a multiplication equation. Just look at your wrist and your heartrates there – continuously – guiding you during your whole workout.
If you have any queries regarding this training program, please email info@asics.co.nz. If you’ve followed this program, we’d love to hear from you.