Heart Rate Zone Training
Are you working out consistently but still not seeing the results you want? You’re putting in the time, following all the advice, yet the scale won’t budge, or your fitness level seems stuck. It can be frustrating, right? The good news is that your effort isn’t wasted; you just might need a more targeted approach to unlock your full potential. That’s where heart zone training comes in—helping you work smarter, not harder, by making sure you’re exercising in the right intensity zone for your specific goals.
Heart zone training requires you to know your maximum heart rate (HRmax), which is the maximum number of times the heart can beat in one minute. Determining HRmax through the standard formula will result in a degree of error due to genetic and gender differences. It is still a great way to get an approximation of where your heart rate should be for each of the heart rate training zones. For a more accurate reading, it is best to get a physiological assessment through an exercise testing lab.
The most common and widely used formula to determine HRmax is the Age Predicted HRmax Formula:
HRmax = 220 – your age
(An individual who is 43 years old would have an age predicted HRmax of 177bpm. Answer: 220 – 43 = 177bpm)
Zone 1: The Foundation (50-60% of Max Heart Rate)
Training in Zone 1 enhances cardiovascular health, promotes recovery, and builds endurance. It’s the perfect starting point for beginners and serves as active recovery for seasoned athletes.
Fuels Burned: 10% carbohydrates, 60-85% fat, 5% protein
Calories: ± 5 calories per minute
Zone 2: The Fat-Burning Zone (60-70% of Max Heart Rate)
In this zone, your heart works diligently, melting away excess fat while improving aerobic capacity. Training here improves endurance, enhances metabolic efficiency, and sets the stage for sustainable weight loss. It’s a sweet spot for those seeking to shed pounds and improve overall health.
Fuels burned: 10% carbohydrates, 50-80% fat, 5% protein
Calories: ± 10 calories per minute
Zone 3: The Aerobic Zone (70-80% of Max Heart Rate)
Training in Zone 3 boosts cardiovascular fitness, enhances lung capacity, and increases lactate threshold. It’s where you build the engine that powers you through long-distance runs, cycling marathons, or any endurance challenge you set your sights on.
Fuels burned: 60% carbohydrates, 35% fat, 5% protein
Calories: ± 13 calories per minute
Zone 4: The Anaerobic Threshold (80-90% of Max Heart Rate)
Training in Zone 4 improves speed, power, and performance, pushing your anaerobic threshold higher and unlocking new levels of athleticism. As you push harder, your heart races, and you find yourself in the anaerobic threshold—a realm where limits are tested and boundaries pushed.
Fuels burned: 80% carbohydrates, 15% fat, 5% protein
Calories: ± 15 calories per minute
Zone 5: The Redline (90-100% of Max Heart Rate)
Training in Zone 5 pushes your limits, elevates your VO2 max, and enhances overall performance. It’s reserved for brief, intense efforts—sprinting to the finish line, conquering a steep hill, or pushing through the last rep of a heavy lift.
Fuels burned: 90% carbohydrates, 5%fat, 5% protein
Calories: ± 20 calories per minute
Incorporating heart zone training into your workouts can be a game changer when it comes to weight loss. By understanding and working within the five heart rate zones— ranging from light, fat-burning sessions to high-intensity bursts—you can maximize the efficiency of every workout. Whether you’re looking to burn fat, improve endurance, or boost cardiovascular fitness, each zone plays a role in helping you achieve your goals. The key is consistency and knowing when to push harder or dial it back. So, if you’re ready to start seeing real progress, give heart zone training a try and take control of your fitness journey!
Jari Love is a certified trainer and creator of the successful scientifically tested Get RIPPED!® series. You can learn more about Jari Love at www.jarilove.com. You can follow her on Facebook at @JariLoveFitness and at @rippedjari on Instagram.
