Here is a simple calculator to help you workout your heart rate training zones.
Maximise your training and understand the benefits of each zone.
I will also talk ratios, so you know the kind of work/rest ratios to train within. I have also added RPE
(rate of perceived exertion) to help you understand how it should feel.
Zone 1: Recovery (50-60% of HRR)
Work-to-Rest Ratio: 0
Benefits: Training in Zone 1 is great for warm-ups, cool-downs, and recovery sessions. It helps improve overall cardiovascular health and aids in muscle recovery without putting too much strain on your body.
Example: 30-45min easy ride to keep the legs fresh and allow adequate recovery between sessions.
RPE: 4/10
Zone 2: Endurance (60-70% of HRR)
Work-to-Rest Ratio: 4:1
Benefits: This zone enhances your aerobic base by improving the efficiency of your cardiovascular system. It is ideal for long, steady-state training sessions like long-distance running or cycling, promoting fat metabolism and endurance.
Example: 15mins of steady work, 4mins recovery x 4 sets.
RPE: 6/10
Zone 3: Tempo (70-80% of HRR)
Work-to-Rest Ratio: 3:1
Benefits: Training in Zone 3 improves aerobic capacity and stamina. It helps in building a strong cardiovascular foundation and is suitable for tempo sessions and moderate-intensity interval training.
Example: 3mins of strength work on the bike, 1min recovery x 8
RPE: 7/10
Zone 4: Threshold (80-90% of HRR)
Work-to-Rest Ratio: 2:1
Benefits: Zone 4 training is focused on improving your VO2 max and race day capacity. It involves high-intensity workouts that enhance speed, power, and cardiovascular efficiency. This zone is ideal for interval training and high-intensity workouts.
Example: 90 seconds above race effort/pace, 45 seconds recovery x 6
RPE: 8/10
Zone 5: Anaerobic (90-100% of HRR)
Work-to-Rest Ratio: 1:4
Benefits: Zone 5 is for short bursts of maximum effort. It significantly improves your anaerobic and neuromuscular power. Training in this zone is very demanding and is best used in short, intense intervals with adequate recovery, also know as HIIT training.
Example: 30 seconds MAX effort, 3mins recovery
REP: 9/10
Takeaways-
We need to be able to listen to our body and adjust the training accordingly. Some days a zone 3 HR might feel like an RPE of 8/10. If the plan was to train in your tempo then drop the HR a little until it feels like the 7/10 it should.
The biggest killer for people is that they train their 'easy' too hard, and their 'hard' too easy.
This is where coaching is super useful because we can monitor these metrics and adjust the training sessions. This will stop you over training and reduce the risk of injury and burn out, but also to help maximise those days you wake up and feel unbeatable and need an extra push.
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