Cardio Zones
First, calculate max heart rate if you use a heart rate monitor:
208 - (0.7 x age) = max heart rate
Keep in mind that calculating max heart rate is an inexact science and not 100% accurate, but we can use this method for the majority of your work. If you are an athlete who competes in any sport that requires endurance or speed, please contact us to go over how we can determine your MHR.
Zone 1:
This is a brisk walk at 50-60% of your max heart rate. It’s easy cardio, really, a recovery-type deal. You will feel like you did minimal work, and that’s okay.
Zone 2:
This is 60-70% of your max heart rate. This is cardio you can hold a decent conversation with at first. It requires more effort than Zone 1, and if you are using an HR monitor, you can track it easily.
Zone 3:
This is about 70-80% of your max heart rate. You can talk in one or two-word sentences. It is a decent amount of effort above Zone 2 and not quite at a ‘race pace’ yet.
Zone 4:
This is a ‘Race Pace’ and will be about 80-90% of your max heart rate. This zone is for short periods unless you are a seasoned runner who has built the capacity for this Zone for extended periods. Breathing is labored, and arms and legs are heavy. This is a hard pace to maintain, and only the fittest can withstand it for 45-60m.
Zone 5:
Threshold pace: 90-100% of your max heart rate. This is a zone of short duration only. It is an all-out maximum effort. The more fit you are, the longer you can maintain this, but even then, you have a few minutes of true close max effort work.
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Thank you! Jay and Ali
