Understanding Heart Rate Zones
Training in different heart rate zones produces different benefits. Lower zones build endurance and burn fat, while higher zones improve cardiovascular fitness and speed.
Standard: Max HR = 220 − Age
Tanaka: Max HR = 208 − (0.7 × Age)
Karvonen: Target = ((Max HR − Resting HR) × %) + Resting HR
Frequently Asked Questions
What zone burns the most fat? Zone 2 (60-70% MHR) uses the highest percentage of fat for fuel. However, higher intensity zones burn more total calories.
Is it safe to exercise in Zone 5? Zone 5 should only be used for short intervals by healthy, fit individuals. Always consult a doctor before starting high-intensity exercise.