5 Rough Zones & How They Benefit You
Polar & Apple suggest there are 5 “zones”, based on your maximum heart rate. The Mayo Clinic is a little less granular. They both agree on the max heart rate formula:
Note Max Heart Rate Approximation:
If you’re using the five zone approach, they typically break out zones by decades of percentages of Max Heart Rate from 50% to 100%. So for a 35 year old you’d get:
Apple Zones
220 - 35 = 185bpm
| Zone | Lowest HR in Zone |
|---|---|
| 5 | 170 |
| 4 | 158 |
| 3 | 146 |
| 2 | 134 |
| 1 | below 133 |
Why They’re Important
The different heart rate zones tap into the 3 Types of Energy Supply in Mammals differently.
Alternative Breakdowns
Mayo Clinic’s Heart Rate Zones
These are the heart rate zones referred to in the Ideal Exercise Regiment. These are agreed on by the American Heart Association and the Mayo Clinic.
Resting - below 50% HRMAX
For most people this is ~60 to 100 beats per minute.
Moderate - 50-70% of HRMAX
Quicker breathing. Sweat after ~10 minutes. Can converse, but not sing.
Vigorous - 70-85% of HRMAX
Deep, rapid breathing. Sweat after a few minutes. Cannot speak more than a few words at a time.
Too hard - above 85% of HRMAX
Above 85% is too hard for sustained activity. This is where you start “sucking wind”.
Polar & Apple’s 5 Heart Rate Zones
Zone 1 - Very Light - 50-60% of HRMAX
Good for recovery. Basically walking.
Zone 2 - Light - 60-70% of HRMAX
Good for general endurance. Should be able to go for a long time at this intensity.
Zone 3 - Moderate - 70-80% of HRMAX
Improves circulatory efficiency, strengthens the heart. Lactic acid starts to accumulate.
Zone 4 - Hard - 80-90% of HRMAX
Breathing hard here. Training your body to use carbs for energy & withstand higher levels of lactic acid for longer.
Zone 5 - Maximum - 90-100% of HRMAX
You cannot maintain this for more than a couple minutes. Lactic acid gets built up quickly. This is where you’re operating during the hard parts of HIIT.
Sources
https://www.polar.com/blog/running-heart-rate-zones-basics/
https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
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