Read on to learn more about the science behind heart rate zones...
Training with a heart rate monitor couldn't be easier, and most training plans rely on it. However, to get the most out of those training programmes, you need to be able to calculate your zones:
CALCULATE YOUR MAX
Too often people are told that they can calculate their maximum heart rate (HR) by using the formula of 220 minus their age. While this might be accurate for some people, it will be way out for many others.
A far more accurate formula is 210 minus half your age, then subtract 5% of your body weight (in pounds, NOT kgs). Finally add four for a male and 0 for a female.
Of course, the only way to get a truly accurate max HR figure is to get a physiological test at a sport science centre.
THE ZONES EXPLAINED
Zone 1: 60 - 65% of max HR
Zone 2: 65 - 75% of max HR
Zone 3: 75 - 82%
Zone 4: 82 - 89%
Zone 5: 89 - 94%
Zone 6: 94 - 100%
Now, use your zones to make the most of the next six weeks in the Virtual Run.
This Virtual Run is unlike any of those we’ve done before though. It’s a six week programme - see it as your motivation to get back out there and in hot shape for summer. Oh and there is of course a lot more in it for you with six levels to unlock (one each week). With that comes 300 pairs of ASICS shoes up for grabs plus tons of other gear from our partners. So sign up here to kick things into high gear, get moving and Feel the Difference with ASICS.
