Name:______________________________ Date:_____________________ Period:_________________

 

THE FIVE TRAINING HEART RATE ZONES

 

Directions: Determine your target heart rate for the five heart rate zones. You may use the (3) heart rate calculation sheets that I gave you earlier in the semester to help. Change the numbers you multiply by in order to find out the beats per minute! Remember your maximum heart rate is determined by 220- (age).

 

•  Moderate activity zone (50-60% HRmax): ______ bpm to ______ bpm

 

•  Weight management zone (60-70% HRmax): ______ bpm to ______ bpm

 

•  Aerobic zone (70 – 80% HRmax): ______ bpm to _______ bpm

 

•  Anaerobic threshold zone (80 to 90 % HRmax): ______ bpm to _______ bpm

 

•  Red-line zone (90 to 100% HRmax): ______ bpm to _______ bpm

 

Table: The Five Training Heart Rate Zones and Their Uses

Heart Rate Zone

 

% HR Max

 

 Workout Duration System Trained Why use this HR Zone Term for this Zone

 

Moderate Activity

 

 50 to 60 60+ min. Metabolic fuel burn Burns fat slowly Easy pace

 

Weight management

 

60 – 70 30+ min. Cardiorespiratory Burns fat faster Base work

 

Aerobic

 

 70 – 80 8 – 30 min. Aerobic Burns fat fastest Long-term

 

Anaerobic

 

 80 – 90 5 – 8 min. Lactate clearance Builds muscle Tempo

 

Red-line

 

 90 – 100 1 – 5 min Anaerobic Builds muscle Short-term