I have heard of heart rate zones. I would like to learn how to calculate them as it seems logical to me to know whether you are just fooling yourself or really working out. If you have any idea about calculating your heart rate zone I would be grateful if you can share it with me. Thanks.
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You can get your maximum heart rate by subtracting your age from 220. So if you are 32 years old your maximum heart rate would be 220-32=188. If you want aerobic benefits, you should keep your heart rate at 60 – 80% of your heart rate max. So it means that your heart beat should be between 132 and 176 (220*0.6=132 and 220*0.8=176). You can calculate your target heart rate for these zones too: 65-75% of max heart rate, 70-75%, 75-80%, 80-85%, and 85-95%. Generally, longer, slower workouts will do with 65-75%. Medium distance or more difficult workouts say, hills will need 70-75% and 75-80%. On your hard days or say, track workouts 80-85% will be necessary. Maximum allowed intensity for a well trained athlete may go up to 85-95% like all-out sprinting.
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