Heart-rate zones: choosing and interpreting a model

Zone models

Heart-rate zones are ranges defined by a chosen model, not universal physiological compartments. Percentage of maximum heart rate, heart-rate reserve and threshold-based methods can assign different boundaries. Record the method and whether maximum heart rate was measured or estimated before comparing sessions.

Mann et al. methods of prescribing exercise intensity · CDC measuring physical activity intensity · ACSM exercise testing and prescription overview

Interpretation in training

Heart rate is useful alongside pace, breathing and perceived effort. It responds with delay and can vary with heat, hydration, medication, illness and fatigue. The talk test is a broad intensity cue, not a lactate measurement. HYROX^® alternates running and stations, so no single zone or finishing-time table is valid for every athlete.

Mann et al. methods of prescribing exercise intensity · CDC measuring physical activity intensity · ACSM exercise testing and prescription overview

FAQ

Is zone 2 always 60–70% of maximum?

No. That is only one convention.

Mann et al. methods of prescribing exercise intensity · CDC measuring physical activity intensity · ACSM exercise testing and prescription overview

Are maximum and reserve percentages equivalent?

No. Heart-rate reserve also includes resting heart rate.

Mann et al. methods of prescribing exercise intensity · CDC measuring physical activity intensity · ACSM exercise testing and prescription overview

Which zone should I race in?

No single zone applies to every athlete and station.

Mann et al. methods of prescribing exercise intensity · CDC measuring physical activity intensity · ACSM exercise testing and prescription overview