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  • Writer's pictureSwimBikeRun Fun

Heart Rate Zones: What Beginners Need to Know

Updated: Mar 21

marathon runners view of feet on race course

Are you a beginner looking to take your running, cycling or triathlon game to the next level? Have you heard about heart rate zones but are not sure what they are or how to use them? In this article, we will break down heart rate zones and how they can make a big difference in your training.

Heart Rate Zones 101: A Beginner's Guide

What are Heart Rate Zones?

Heart rate zones refer to different intensity levels that your heart rate can be measured at during exercise. These zones range from the lowest intensity, which is 50-60% of your maximum heart rate, to the highest intensity, which is 90-100% of your maximum heart rate.

Why are Heart Rate Zones Important?

Using heart rate zones during your run training can help make your training more specific, and it can also help you focus on specific goals. Heart rate zones can also help you understand the difference between different intensities of training.

How to Determine Your Heart Rate Zones

To determine your heart rate zones, you can either use a heart rate zone calculator or test your own heart rate. Your heart rate will vary depending on your fitness level and current stress level. The heart rate zone calculator will determine which zone your heart rate falls into, based on your maximum heart rate.

How to Can You Incorporate Heart Rate Zones into Your Training?

To get the most out of heart rate training, you should aim to spend at least 80% of your training time in the zones. You can do this by varying workouts and durations, but also by monitoring your runs. This can help you stay on track with your training plan and know when to rest.

In addition to using heart rate zones to improve your running/cycling/triathlon fitness, you should also incorporate some interval training into your training schedule. Interval training can be done by varying workouts and durations, and it depends on your specific fitness level and race goals.

Heart Rate Zones for Beginners

If you are a beginner, the American Heart Association recommends aiming for 50-75% of your maximum heart rate. As you progress and become more advanced, you can go as high as 85%.

smart matches for heart rate zones
Smart Watches Best Wearable Tech For Heart Rate Zone Training

Conclusion: What Beginners Need to Know About Heart Rate Zones

Incorporating heart rate zones into your training can make a big difference in your training and racing performance. By understanding and using heart rate zones, you can train more effectively and efficiently, and you can also focus on specific goals. So, start incorporating heart rate zones into your training today and see the results for yourself!

Bonus Training Video: How to Calculate Max Heart Rate


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