"Heart Rate Training Zones Chart"

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Name_____________________
Per_______Date____________
Heart Rate Training Zone:
http://www.brianmac.co.uk/hrm1.htm
HR Zone Calculator:
http://www.runningforfitness.org/calc/heart-rate-calculators/hrzone
Training Zones:
Zone
Percentages
Benefits
Energy Efficient/Recovery
60-70%
Fat burning
Breaks down lactic acid
Aerobic Zone
70-80%
Improve aerobic capacity
“Target Heart Rate Zone”
Strengthens cardiovascular system
Anaerobic Zone
80-90%
Develops lactic acid system
Glycogen burning
Produces lactic acid
Improves the ability to postpone the effects of
lactic acid
VO2 Max
90-100%
Only short periods of time
“Red Line Zone”
Trains your fast-twitch muscles fibers
Develops speed
Reserved for interval training.
Calculations:
1. Calculate Resting Heart Rate (rHR) (lie down and take pulse for 1 minute) = ____________.
2. Calculate Maximum Heart Rate (mHR) (= 220 - your age) = _________________________.
3. Calculate Working Heart Rate (wHR) = mHR – rHR = _____________________________.
4. Calculate Training Zones:
60%  (wHR x 0.60) + rHR = _____________________
70%  (wHR x 0.70) + rHR = _____________________
80%  (wHR x 0.80) + rHR = _____________________
90%  (wHR x 0.90) + rHR = _____________________
100%  (wHR x 1.0) + rHR = _____________________
5. Record your Recovery Zone Range (60-70%)
_________________________.
6. Record your Aerobic Zone Range (70-80%)
_________________________.
7. Record your Anaerobic Zone Range (80-90%)
_________________________.
8. Record your VO2 Max Range (Red Line) (90-100%) _________________________.
Name_____________________
Per_______Date____________
Heart Rate Training Zone:
http://www.brianmac.co.uk/hrm1.htm
HR Zone Calculator:
http://www.runningforfitness.org/calc/heart-rate-calculators/hrzone
Training Zones:
Zone
Percentages
Benefits
Energy Efficient/Recovery
60-70%
Fat burning
Breaks down lactic acid
Aerobic Zone
70-80%
Improve aerobic capacity
“Target Heart Rate Zone”
Strengthens cardiovascular system
Anaerobic Zone
80-90%
Develops lactic acid system
Glycogen burning
Produces lactic acid
Improves the ability to postpone the effects of
lactic acid
VO2 Max
90-100%
Only short periods of time
“Red Line Zone”
Trains your fast-twitch muscles fibers
Develops speed
Reserved for interval training.
Calculations:
1. Calculate Resting Heart Rate (rHR) (lie down and take pulse for 1 minute) = ____________.
2. Calculate Maximum Heart Rate (mHR) (= 220 - your age) = _________________________.
3. Calculate Working Heart Rate (wHR) = mHR – rHR = _____________________________.
4. Calculate Training Zones:
60%  (wHR x 0.60) + rHR = _____________________
70%  (wHR x 0.70) + rHR = _____________________
80%  (wHR x 0.80) + rHR = _____________________
90%  (wHR x 0.90) + rHR = _____________________
100%  (wHR x 1.0) + rHR = _____________________
5. Record your Recovery Zone Range (60-70%)
_________________________.
6. Record your Aerobic Zone Range (70-80%)
_________________________.
7. Record your Anaerobic Zone Range (80-90%)
_________________________.
8. Record your VO2 Max Range (Red Line) (90-100%) _________________________.
Next, do the following:
1. Check your ranges by visiting the Heart Rate Zone calculator website at the top of the
page. If there is a discrepancy, then check your math and make necessary changes.
2. Record your HR Zone Ranges (all 4 of them) on a 3x5 card . You will be running with
this card and checking your heart rate as you exercise. Make sure you have a pencil on
lab day to record your heart rates.
3. On the reverse side of the 3 x 5 card, record a table similar to the one below.
Distance
HR Zone
My Pulse (Radial)
My HR (Watch)
200m
Recovery
400m
Aerobic
600m
Anaerobic
800m
VO2 Max (Redline)
Procedures:
First, wet the back of the HR monitor with water or gel. Place it firmly against your wrist. Press
the buttons on your watch with your index finger and middle finger. HR will flash and then
show you a number. This is your heart rate.
Using the heart rate monitor, run ½ of a lap (200m) at your Recovery Zone. During the next ½
lap (400m), run in your calculated Aerobic Zone. At the beginning of lap 2 (600m), run in your
Anaerobic Zone for ½ lap. Finally, run in your Red Line Zone for the last ½ lap (800m).
When finished, clean the back of the heart rate monitor with a sani wipe. Then, give the HR
monitor it to the next person in your group, and have them work in their training zones.
Analysis:
In a ½ page, explain your results. Do not write your analysis in a Q/A format, but rather write it
in a paragraph form. Answer the following in your writing:
1. Which of the target heart zones did you reach in your running?
2. Did you reach your zones at the right interval, too early, too late or not at all?
3. What was your maximum heart rate during the lab exercise?
4. At what point did the running become uncomfortable where you couldn’t talk or hold a
conversation.
5. Were there variations between the readout on your watch and your radial pulse?
6. Where did those variations occur?
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