Here is a brief description of the 5 heart rate “zones” and some their benefits. Remember Max Heart Rate is 220-age. Click Here to read about that!
Zone 1. Healthy Heart: 50-60% of Max Heart Rate. This is the safest, most comfortable zone, reached by pedaling slowly. Here you strengthen your heart and improve muscle mass while you reduce body fat, cholesterol, blood pressure, and your risk for degenerative heart disease. Burns about 4 calories per minute. 85% fat, 10% carbohydrates and 5% protein.
Zone 2. Temperate: 60-70% of Max Heart Rate. It is easily reached by pedaling with a little resistance. While still a relatively low level of effort, this zone has significant health benefits and starts training your body to increase the rate of fat release from the cless to the muscles for fuel. Burns about 7 calories/minute. 80%fat, 15% carbohydrates and 5% protein.
Zone 3. Aerobic: 70-80% of Max Heart Rate. In this zone, by pedaling faster and with more resistance, you improve your functional cardiovascular capacity. The number and size of your blood vessels actaully increases, you step up your lung capacity and respiratory rate. Your heart increases in size and strength and so you can exercise longer before becoming fatigued. You get the biggest “bang” for your fitness buck in Zone 3. Burns about 10 calories/minute. 40% fat, 55% carbohydrates, and 5% protein.
Zone 4. Threshold: 80-90% of Max Heart Rate. This zone is reached by going harder. Here you get faster and fitter, increasing your heart rate as you cross for aerobic to anaerobic training. This is where you notice changes in breathing patterns. For fit people it may be the location of your anaerobic threshold. You can stay in this zone for a limited amount of time, but for some people training everyday in Zone 4 may lead to over-training. Burns about 13 calories per minute, 25% fat, and 5% protein.
Zone 5. Redline: 90-100% of Max Heart Rate. This is the equivalent of working “all out” and is used mostly as an interval training regeiment. Exertion at this level can only be done in short time amounts. Even world-class athletes can stay in this zone for only a few minutes at a time. It’s not a zone most people will select for exercise since working out here hurts and there is an increased potential for injury. Burns about 17 calories/minute, 5% fat, 90% carbohydrates and 5% protein.
Source: Edwards and Reed: Heart Rate Monitor Book for Indoor and Outdoor Cyclists.
At 25 Years of Age: Zone 1 = 97-117bpm; Zone 2 = 117-136bpm; Zone 3 = 136-156bpm; Zone 4 = 156-175bpm; Zone 5 = 175-195bpm
At 35 Years of Age: Zone 1 = 92-111bpm; Zone 2 = 111-129bpm; Zone 3 = 129-148bpm; Zone 4 = 148-166bpm; Zone 5 = 166-185bpm
At 45 Years of Age: Zone 1 = 87-105bpm; Zone 2 = 105-122bpm; Zone 3 = 122-140bpm; Zone 4 = 140-157bpm; Zone 5 = 157-175bpm
At 55 Years of Age: Zone 1 = 82-99bpm; Zone 2 = 99-115bpm; Zone 3 = 115-132bpm; Zone 4 = 132-148bpm; Zone 5 = 148-165bpm
At 65 Years of Age: Zone 1 = 77-93bpm; Zone 2 = 93-108bpm; Zone 3 = 108-124bpm; Zone 4 = 124-139bpm; Zone 5 = 139-155bpm
At 75 Years of Age: Zone 1 = 72-87bpm; Zone 2 = 87-101bpm; Zone 3 = 101-116bpm; Zone 4 = 116-130bpm; Zone 5 = 130-145bpm