What Exactly Are “Heart Rate Zones”?

Heart Rate Zones

What are they and how can they help me?

When we speak about heart rate zones, we are referring to how fast your heart is beating (known as beats per minute or BPM) in relation to your maximum heart rate (know as MHR or HRmax) whilst exercising.

Knowing which heart rate zone that you’re working in can help you figure out how hard you should be working, though keep in mind that this isn’t always 100% accurate as certain factors can affect your heart rate (such as caffeine and hydration) and heart rate sensors might be slightly off in their measurements.
The calculation for a rough maximum heart rate is 220 - your age. For example, someone who is 18 years old would have a theoretical maximum heart rate of 202.

Heart Rate Zone 1: Recovery & Warming Up

To be using this zone, you should be working at 50% - 60% of your MHR and you should be able to easily hold a conversation. You should be using this zone for warming up, recovery or those who have medical conditions such as high blood pressure.

Heart Rate Zone 2: Light Aerobic / Cardiovascular Exercise

To be using this zone, you should be working at 60% - 70% of your MHR and you should only be able to hold a light conversation. This zone is suitable for those who are trying to improve their cardiovascular (aerobic) fitness without putting the body through too much stress, such as beginners, people in their older years or those who are tapering their training.

Heart Rate Zone 3: Moderate Aerobic / Cardiovascular Exercise & Threshold Training

Often called “threshold” or “tempo” training, you should be working at 70% - 80% of your MHR in this zone and it should be difficult to maintain any conversation. This zone is suitable for those who already have a good level of cardiovascular fitness and are trying to further improve it.

Heart Rate Zone 4: Anaerobic Threshold / Capacity

Often referred to as the “anaerobic” or “lactate" zone, you should be working at 80% - 90% of your MHR and it should be impossible to maintain a conversation. This zone helps to increase the limit of energy that your body can produce at higher intensities as well as how well you can cope with the side effects. It is suitable for athletes and those who play sports,.

Heart Rate Zone 5

This zone is often referred to as the “speed”, “peak" or “VO2 max” zone, you should be working at 90% - 100% and it should be incredibly difficult just to speak, let alone hold a conversation. This zone is where you would want to work if you are trying to increase your speed and explosive power, therefore only being suitable to athletes.