Heart Rate Zones for Exercise: A Guide to Heart Rate Zones

Heart rate zones can help you determine the intensity of a workout by calculating what percent of your max heart rate you’re using during exercise. Your max heart rate is the highest number of heart beats per minute (BPM) when performing at the highest level of physical activity. Heart rate zones range from your resting heart rate to your maximum heart rate during high-intensity exercise.

Each heart rate zone has its own unique benefits based on what you would like to accomplish with your training plan or exercise program. For example, one heart rate zone might optimize endurance training where another will be better for training to sprint for short periods of time. Knowing which heart rate zone you are in can help with weight loss, fat burning, and your overall wellness.

Heart rate zones range from your resting to maximum, and each zone has its own benefits. You can push yourself to hit a specific target heart rate training zone to achieve your specific workout goals:

1. 1. The resting heart rate zone (50-60 percent): The resting heart rate zone usually consists of low-intensity activities such as taking a casual walk, or doing warmups or cool-downs. You generally won’t see many health benefits or burn calories in this zone; however, daily activity in this range benefits your overall cardiovascular health, including helping to prevent heart disease and issues with high blood pressure.
2. 2. The moderate zone (60-70 percent): In this zone, you will be doing moderate-intensity exercise or cardio, such as walking quickly or jogging at a slow pace. Your breathing will be somewhat heavier, but you should be able to sustain this activity for long periods of time. This zone will help you train your general endurance, although you won’t see any significant increase in calorie or fat burn.
3. 3. The aerobic zone (70-80 percent): The aerobic zone includes vigorous-intensity exercises, such as running, cycling, weight lifting, or swimming where you breathe heavily, sweat, and feel tired. This intensity zone generally improves aerobic fitness over time, improving your overall endurance, cardiovascular fitness, and muscle strength. With aerobic exercise, you will generally burn more calories in a shorter amount of time.
4. 4. The anaerobic zone (80-90 percent): In the anaerobic zone, you will be doing high-intensity exercises, such as running, cycling quickly, or lifting heavy weights, and you may feel out of breath. You will be training for endurance at higher speeds and your body will begin to burn carbohydrates for energy. Your body may begin to produce lactic acid, which is what will cause your muscles to feel sore the next day. After regular exercise in this zone, your lactate threshold will increase and you should no longer feel sore after exercise.
5. 5. The max heart rate zone (90-100 percent): With maximum heart rate zone exercises, such as sprinting as fast as possible to push your body to the limit, you may not be able to sustain this activity for more than a few minutes. You will train your body for speed, and many use this training zone for high-interval training, in which you alternate between short bursts of max-intensity exercise and moderate-intensity exercise.

You can calculate your heart rate zone by first determining your maximum heart rate, and then calculating what percentage of that rate you use during a typical exercise routine. To calculate your max heart rate, you will need a heart rate monitor or wearable fitness tracker to note your exact heart rate at any given point during your workout.

You can perform the following steps to find your max heart rate:

1. 1. Determine your max heart rate. Do a short five-minute warmup on a treadmill to prepare yourself for exercise and then sprint for three minutes at the fastest pace you can handle. Rest for three minutes and then sprint again for three minutes. Your peak heart rate during the second sprint is your maximum heart rate. Be sure to cool down for five minutes afterward.
2. 2. Track your heart rate during your normal exercise. Track your heart rate while doing your normal workout routine. Save this number or number range for the final step.
3. 3. Calculate your heart rate zone. Divide your heart rate from step two by your max heart rate to get the percentage of the maximum heart rate you are using. This percentage can be used to identify what heart rate zone you are in during your workouts, which will show you your exercise intensity and fitness level. Knowing your target heart rate range can help you plan your workouts and meet your fitness goals.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Get the MasterClass Annual Membership for exclusive access to video lessons taught by the world’s best, including Robin Arzón, Joe Holder, Stephen Curry, Wayne Gretzky, Serena Williams, Simone Biles, and more.