Calculating Heart Rate  Zones

This basic heart rate calculator, given below is a means of obtaining and standardising your individual heart rate zones for each and every session.  It has been formulated  from a standard calculator used by many runners and running coaches but can be applied across many different sports and disciplines. Therefore, heart rate zones are given as running sessions (i.e. easy run,  long run etc.) but again, can be used for any discipline.

Make sure that you atleast fill in your "Age" and "Sex" so that it can use statistical data from a standard population to obtain an average measurement for these categories.

More Details

Easy or Recovery Sessions: These sessions are as their name implies, for purposes of both metabolic, neuromuscular and physical recovery and should be done with ease and at a very slow pace. The main danger of these sessions is going too fast or too hard. If you have a heart rate monitor, you should set the alarm at the top end of the zone and slow down every time it goes off.  
 

Long or Aerobic Sessions: These sessions are for aerobic conditioning and endurance. They are little harder than easy sessions but should be below you anaerobic threshold (AT).  Your AT percentage increases as you get more trained so only use the HR zone as a guide - not a bible!.  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 Sessions: This type of session is designed to be around your anaerobic threshold. This value (and even its existence) is debated by exercise physiologists but a good guide is for example, when running you reach a point 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.  
Interval Sessions: Interval sessions 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 warm-up before and after the intervals.
 

SurfElite is proudly supported by