Zone Training: Understanding Heart Rate Zones

What is the formula used to estimate maximum heart rate?

Which heart rate zone corresponds to 70-80% of maximum heart rate?

Which of the following activities is associated with Zone 4 (Hard)?

As fitness improves, how does the same exercise typically change in terms of heart rate zones?

Which heart rate zone includes very high-intensity activities like sprints?

Zone Training

Zone training uses exercise intensity and heart rate zones to determine the effectiveness of training
There are 5 heart rate zones based on a person's maximum possible heart rate
To estimate maximum heart rate, subtract age from 220
Zone 1 (Very Light) is 50-60% of maximum heart rate and includes activities like low-intensity walking
Zone 2 (Light) is 60-70% of maximum heart rate and includes activities like a faster-paced walk or an easy bike ride
Zone 3 (Moderate) is 70-80% of maximum heart rate and includes activities like a moderate jogging pace, moderate cycling, or rollerblading
Zone 4 (Hard) is 80-90% of maximum heart rate and includes high-intensity activities like running, cycling, jumping rope, or box jumps
Zone 5 (Maximum) is 90-100% of maximum heart rate and includes very high-intensity activities like sprints, playing sports, or high-intensity circuit training
The maximum heart rate calculation is an estimate, and exercise intensity may change over time as fitness improves
As fitness improves, the same exercise may fall into a lower heart rate zone over time

This quiz explores the concept of zone training, focusing on the five heart rate zones used to gauge exercise intensity. You'll learn how to calculate your maximum heart rate and identify activities suited for each zone, from very light to maximum effort. Test your knowledge of how these zones enhance training effectiveness!