Cardio Zones
To find out your Target Heart Rate, follow the formula below.
220 - Age = Maximum Heart Rate
Example John is 34 years old
and wants to lose weight. He will be working in Zone 2 (60% - 70%).
220 - 34 = 186 (John's Max. Heart Rate)
186 X .60 = 111.6
186 X .70 = 130.2
John should keep his heart rate between 112 and 130 beats per minute
(b.p.m.) in order to maximize his fat loss.
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Adapted from; Coaching One-on-One. Newsletter of the Canadian Professional Trainers Network. Summer 2001, Vol. 8, No. 4.
Copyright © 2005 Perfect Bodies Personal Training
All Rights Reserved
Zone 1 General Health 50-60 % (20-30 minutes/3-5 days per week)
This zone is great for:
- Beginning an exercise regime or starting out again after a layoff due
to injury or illness.
- Recovery sessions.
- Improving overall health.
- Decreasing bodyfat/blood pressure/cholesterol.
In this zone, you are burning 10 % carbohydrates
5 % protein
85 % fat
Zone 2 Fitness Zone/Weight Control 60-70% (45-60
minutes/at least 5 days per week)
This zone is great for:
- Improving the ability of your heart to pump blood.
- Increases the small blood vessels in your body.
- Training your muscles to burn fat and training your fat cells to
increase the rate of fat release.
In this zone, you are burning 10 % carbohydrates
5 % protein
85 % fat
Zone 3 Aerobic Zone 70-80% (20-60 minutes/3-5 days per week)
This zone is great for:
- Familiarizing your body with a faster pace.
- Being able to raise the speed you can maintain without building up
lactate.
- Training for an endurance event.
- Increasing the size/strength of your heart.
- Improving your cardiovascular and respiratory systems.
In this zone, you are burning 50 % carbohydrates
50 % fat
<1 % protein
Zone 4 Anaerobic/Performance Zone 80-90% (15-45 minutes/1-2
days per week)
This zone is great for:
- Increasing your VO2 Max. (Highest amount of oxygen one can
consume during exercise).
- Increases your muscles’ tolerance to lactic acid.
- Racing, breakaways, time trialing and running hills in a race.
In this zone, you are burning 85 % carbohydrates
15 % fat
<1 % protein
Zone 5 Competition/Red Line Zone 90-100% (15-25 minutes/1-2
days per week)
This zone is great for:
- Increasing your muscles’ tolerance to very large amounts of lactic
acid.
- Improving your sprinting and hard, short-effort ability.
- Interval training.
In this zone, you are burning 90 % carbohydrates
10 % fats
<1 % protein
