Cardio Zones
First, calculate max heart rate if you use a heart rate monitor:
208 - (0.7 x age) = max heart rate
Keep in mind that calculating max heart rate is an inexact science and not 100% accurate, but we can use this method for the majority of your work. If you are an athlete who competes in any sport that requires endurance or speed, please email me to go over how we can determine your MHR.
Zone 1:
This is a brisk walk at 50-60% of your max heart rate. It’s easy cardio, really, a recovery type of deal. You will feel like you did minimal work, and that’s okay.
Zone 2:
This is 60-70% of your max heart rate. This is cardio you can hold a decent conversation with at first. It requires more effort than Zone 1, and if you are using an HR monitor, you can track it easily.
Zone 3:
This is about 70-80% of your max heart rate. You can talk in one or two-word sentences. It is a decent amount of effort above Zone 2 and not quite at a ‘race pace’ yet.
Zone 4:
This is a ‘Race Pace’ and will be about 80-90% of your max heart rate. This zone is for short periods unless you are a seasoned runner who has built the capacity for this Zone for extended periods. Breathing is labored, and arms and legs are heavy. This is a hard pace to maintain, and only the fittest can withstand it for 45-60m.
Zone 5:
Threshold pace: 90-100% of your max heart rate. This is a zone of short duration only. It is an all-out maximum effort. The more fit you are, the longer you can maintain this, but even then, you have a few minutes of true close max effort work.
If you have found this page and are not a client, I hope this information is helpful in your training.
If you are interested in working with me, my experience and education will undoubtedly benefit you.
With over 25 years of experience in the fitness industry, I can help you achieve your goals.
Studying for my Master’s in Psychology from APUS
BAS in Applied Nutrition and Health from ASU
AAAI/ISMA - ISSA Strength and Conditioning - Pn1 Certified - ISSA Sports Nutrition
Former Superleague Rugby player
Competitive Strongman from 1999 - 2010
Former NPC Masters Physique Competitor
Former assistant rugby coach for Mentor HS (OH) and former Assistant Rugby Coach at Liberty HS (MO)
2011 Speaker at Denison University’s Strength and Conditioning conference
Three self-published training books
Multiple magazine articles for Muscle and Performance, Muscle & Fitness, and Ironman
Published on PPSC, Elite FTS, and top articles of the week from Ben Bruno and PTDC
