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Training with Heart Rate Zones is becoming more popular but still causes a lot of confusion.

HEART RATE ZONES EXPLAINED

Many find that the ‘zone’ they’re working in based on their maximal heart rate doesn’t match up with how easy or hard the exercise feels. For example, clients report going out for an ‘easy’ run that’s then recorded as zone 4 on their watch or phone.

MAXIMAL HEART RATE

A common reason for this is that everyone’s heart responds slightly differently to exercise. And everyone’s maximal heart rate is different. Fitness devices use a formula to ‘predict’ maximum heart rate (which is then used to set the zones) – and for many, this works fine. However, if your maximal heart rate falls outside of the average used in the formula by 10-15 beats per minute, this will skew your numbers.

TESTING YOUR HEART RATE

You can get around this by ‘testing’ your maximal heart rate out on a run – an example of this might be running for 1-2km (after warming up) as fast as you can and taking the highest heart rate reading seen on your fitness device as your maximum. Many apps will then let you adjust the zones, so doing this test should let you come up with zones that are more specific to you.

HEART RATE MARKERS

We can also use other markers like race paces (as shown in the picture) to give us an idea of what zone we are working in. These aren’t perfect, and will also differ from person to person, but they can help to guide us in the right direction.

Do you need some help with Heart Rate Training for your next big event?

Why not get in touch and speak to one of our practitioners today!

heart rate zones

get in touch...

Our network of clinics are based in Lancashire and are ran by our team of dedicated practitioners.

The address details for each clinic are listed below for appointments, for general enquiries or anything you'd like to know prior to booking, please use the contact form or email us and we'll be in touch ASAP!

Alternatively we can be reached on 0800 731 2738

SUMMIT BOLTON
Bolton Arena, Arena Approach, BL6 6LB

SUMMIT WRIGHTINGTON
Wrightington Hotel & Country Club, Wigan, WN6 9PB

SUMMIT CHORLEY
David Lloyd Health Club, Moss Lane, PR6 8AB

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