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Calculators - Heart Rate Zones
 Calculators
- Heart Rate Zones
This is a standard heart rate zone calculator. It calculates your
pulse rates for a variety of standard runs. The calculator uses both the Karhonen
heart rate reserve as well as straight percentages. I have avoided going further and
varying the zone based on the distance run as it all gets a bit academic without more
information about a runners response to training. (eg lactate threshold) Entry of
information is easy. Just fill in the fields you can then click 'Zones' and your
zone data will appear below. The minimum entry to be useful would be your age and
sex.
More Details
Easy runs are for recovery and should be quite slow. The danger
is going too fast. Set your HRM upper alarm at the top end of the zone and slow down
every time it goes off. Long runs are for aerobic conditioning and
endurance. They are little harder than easy runs but should be below you anaerobic
threshold (AT). Your AT percentage increases with as you get more trained so only
use the HR zone as a guide. You will probably need to be near the easy/long
crossover if you are untrained and near the long/threshold crossover if you have been
training for a few years. Threshold runs are designed to be around your
anaerobic threshold. This value (and even its existence) is debated by exersize
physiologists but a good guide is where conversation becomes difficult and your breathing
pattern changes somewhat. Your AT percent increases with training so you should move
to the upper end of the zone over time. Intervals are run quite
hard. Don't do the whole session in the zone! Intervals consist of a series of
work/rest periods. During the work period you should be in the zone and during the
rest period you should recover. Make sure you do an 'easy' zone warmup before and
after the intervals.
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