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shown the best way to do this is not to establish heart rate numbers based
upon age, but rather based upon how you feel.

The following chart will allow you to log your heart rate numbers based
upon how you feel when working out. Simply log the heart rate numbers
you find when you feel you are working at each of the specific intensities.

As you get in better shape, the heart rate number you obtain for each zone
will get higher and higher, which means your heart is able to handle higher
intensities. Or you may find that your numbers don’t change, but you are
able to stay in Zone 3 and Zone 4 longer than you used to.

Don’t get too attached to any specific number or target heart rate. If you
train properly, you will notice numbers that used to be difficult have now
become easier. You will also notice that if you are sick or over-tired, you
may find that numbers that usually feel fairly easy are one day much harder,
and it is a good sign to take a break. If you notice that numbers that are
usually very challenging are one day fairly easy, then it is a good time to
push yourself.

Listening to your body, and using your heart rate numbers (when available) will
enable you to keep track of your intensity and see your progress as you train.

1

Easy

Insert the heart

50%-65%

Warm-Up

rate you get when you

Cool-down

are working in Zone 1

2

Challenging, but 

Insert the heart 

65%-75%

comfortable 

rate you get when you

Steady endurance 

are working in Zone 2

pace

3

Challenging and 

Insert the heart rate

75%-85%

uncomfortable

you get when you are

Race pace

working in Zone 3

4

Breathless

Insert the heart rate

85%-95%

Not maximum, 

you get when you are

but winded

working in Zone 4

Can’t keep the pace

for very long