Heart Rate Zones - the basics!

As previously mentioned I am keen to get some proper testing to calculate my training zones, definitely the most accurate method.

Meanwhile, the generally accepted technique for estimating your maximum heart rate is the '220 minus your age' method. The 30-week training program incorporate the following zones:

Zone 4: 90-95% of max hr (primarily anaerobic training)

Zone 3: 86-89% of max hr (middle zone)

Zone 2: 75-85% of max hr (higher-end aerobic training)

Zone 1: 65-74% of max hr (lower-end aerobic training)

For cycling Don Fink recommends you subtract 5% (less stress on your body).

That puts my personal zones (approx.) as follows:

Z1 (run): 115-132; Z1 (bike): 110-125

Z2 (run): 133-151; Z2 (bike): 126-143

Z3 (run): 152-158; Z3 (bike): 144-150

Z4 (run): 159-169; Z4 (bike): 151-160