Heart rate training: an introduction

Whether you’re a runner or simply a fitness enthusiast, you’ve probably already come across the term “heart rate training.” While the name might suggest some medical connotation, it’s a practical approach to improving your workouts and overall fitness. After all, it all revolves around one key aspect: monitoring your heart rate. Sure, there’s the exercise part, but aside from that, that’s mostly it. By keeping a record of your heart rate during exercise, you gain valuable insights into the intensity of your workout and ensure you’re pushing yourself effectively toward your fitness goals.

And all thanks to technology. Today, thanks to fitness trackers, monitors and apps, heart rate training is accessible to all, not only something reserved for elite athletes. This democratization of technology has played a significant role in the rising popularity of this type of training, allowing people to take control of their performance.

But what exactly is heart rate training, and how can it benefit you? Stick around and get your heart pumping with excitement as we delve into this transformative approach to fitness.

What is heart rate training? 

As you likely understand by now, heart rate training involves monitoring your heart rate during aerobic exercise to improve your fitness. However, to maximize its effectiveness, you need to understand heart rate zones.

What are heart rate zones? 

Heart rate zones are different intensity levels at which your heart beats per minute during exercise. You can calculate these zones as a percentage of your maximum heart rate (the highest number of beats your heart can achieve in one minute). Each zone corresponds to a specific range of heartbeats per minute and represents a different level of effort. 

The different heart rate zones

There are several different approaches to this type of training. For our case in particular, let’s consider this:

• Zone 1: 60-70% of your maximum heart rate – Warm-ups and cool-downs.
• Zone 2: 70-80% of your maximum heart rate – But capable of carrying a conversation comfortably.
• Zone 3: 81-93% of your maximum heart rate – Hard effort but speaking in short, broken sentences is manageable.
• Zone 4: 94-100% of your maximum heart rate – It’s challenging to speak more than a few words at a time.

How to find your heart rate training zones?

To define your heart rate training zones, you’ll first need to calculate your maximum heart rate (MHR). Your MHR is defined by the following formula: 

• MHR = 220 – your age

For example, if you are 30 years old, your estimated maximum heart rate is MHR = 220 – 30

In this case, your MHR = 190 beats per minute

Keep in mind that this formula is an estimate, and individual factors such as fitness level, genetics, and medical conditions can affect your actual MHR. Plus, there are many different formulas that you can use to calculate your maximum heart rate (MHR) and find your heart rate training zones. The good news is that you can count on our personal trainers to help you with these and any other doubts.