If you are anything like me, you hate wasting time and are looking for the best return on investment (ROI) on your exercise efforts. As a result, to drive my training efforts I train to my heart rate and target ideal training zones.
Calculating your training zones
Here’s how you calculate your training zones to get optimal fat burning and cardiovascular benefits.
Ideally you should train between 50 and 75% of your heart rate (HR)reserve.
I use the Karvonen method in my calculations and this is known as the Heart Rate Reserve (HRR) method. It is considered the gold standard when it comes to identifying training zones, whether that be for weight loss or improvement in fitness.
As we get fitter our heart becomes more efficient and our resting heart rate becomes slower, and the Karvonen calculation takes this into consideration. HRreserve is the difference between your maximal and resting heart rate. Your HRreserve is calculated by subtracting your resting heart rate from your maximal heart rate (HRmax).
Here is the Karvonen calculation:
HRtarget = HRreserve x intensity% + HRresting
Here are the steps to calculate your training zones:
1. Calculate your HRmax:
206.9 – (0.67 x age)
I’ll use my data for the calculations (I’m 58 this year): 206.9 – (0.67 x 58) = 168 (HRmax)
2. Take HRresting
Take your resting heart rate. The best time is just before you get up in the morning. For the most accurate reading take the average of two or three mornings’ readings.
My HRresting is 58.
3. Calculate HRreserve
HRreserve is HRmax minus HRresting, so mine is 168 – 58 which is 110.
4. Aerobic and anaerobic zones
The Karvonen method defines the following 5 zones. Zones 1 to 3 are aerobic and Zones 4 and 5 are anaerobic. Typically you’ll focus on aerobic zones for fat burning, however you’ll still burn fat with anaerobic zones after you’ve finished. The lower zones are more comfortable when exercising, so are ideally suited for longer workouts.
- Zone 1: 50% – 60% intensity
- Zone 2: 60% – 70% intensity
- Zone 3: 70% – 80% intensity
- Zone 4: 80% – 90% intensity
- Zone 5: 90% – 100% intensity
My training zone calculations:
- Zone 1: 110 x 50% + 58 = 55 + 58 = 113
- Zone 2: 110 x 60% + 58 = 66 + 58 = 124
- Zone 3: 110 x 70% + 58 = 77 + 58 = 135
- Zone 4: 110 x 80% + 58 = 88 + 58 = 146
- Zone 5: 110 x 90% + 58 = 99 + 58 = 157
- Zone 6: 110 x 100% + 58 = 110 + 58 = 168
Here are my zones:
- Zone 1: 113 – 124
- Zone 2: 124 – 135
- Zone 3: 135 – 146
- Zone 4: 146 – 157
- Zone 5: 157 – 168
What are the best training zones for you?
Your level of fitness will dictate your starting training zones and I suggest you use this as a guide:
- Beginner or low fitness level: Zone 1 and 2 (50% – 60%)
- Average fitness: Zones 2 or 3 (60% – 70%)
- High fitness: Zones 3 and above (70% – 90%)
Where’s the best ROI?
The best ROI comes from working in your anaerobic zones which are zone 4 and 5. In a high intensity workout, your body first uses glycogen to access energy and will deplete its glycogen and then turn to fat for energy. There’s an additional benefit though as you’ll get the benefit of fat ‘afterburn’ which is a temporary increase in metabolism post-workout. Known as excess post-exercise oxygen consumption (EPOC), your body will continue to burn more calories after you exercise, compared to when you do low intensity exercise. The downside though, is that unless you are fit enough to cope, you may not be comfortably able to do this.
Bottom line is that high-intensity exercise is a more efficient way to burn calories and lose fat. You’ll get a greater ROI by spending 20 minutes vs 60 minutes in zones 1 – 3 (which is what you’ll need to spend for serious fat burning).
8-week program using these zones
This program is based on dedicating 3 – 5 training hours per week.
| DAY 1 | DAY 2 | DAY 1 | DAY 4 | DAY 5 | |
| WEEK 1 | 30 min – Z1 | 30 min – Z1 | 30 min – Z1 | ||
| WEEK 2 | 30 min – Z1 | 30 min – Z1 | 30 min – Z1 | 30 min – Z2 | |
| WEEK 3 | 30 min – Z1 | 30 min – Z1 | 40 min – Z1 | 40 min – Z2 | |
| WEEK 4 | 40 min – Z1 | 40 min – Z1 | 40 min – Z2 | 40 min – Z2 | 20 min – Z3 |
| WEEK 5 | 40 min – Z1 | 40 min – Z2 | 40 min – Z2 | 40 min – Z2 | 20 min – Z3 |
| WEEK 6 | 50 min – Z1 | 40 min – Z2 | 30 min – Z3 | 30 min – Z3 | 20 min – Z4 |
| WEEK 7 | 50 min – Z1 | 50 min – Z2 | 40 min – Z3 | 20 min – Z4 | 20 min – Z4 |
| WEEK 8 | 60 min – Z2 | 20 min – Z4 | 20 min – Z4 | 20 min – Z4 | 20 min – Z5 |
Examples of Zone 1 – Zone 5 exercises
Zone 1: walking, walk/jog.
Zone 2: walk/jog, jog/run.
Zone 3: run, run + body weight exercises.
Zone 4: 50m sprints, 50m sprints + body weight exercises, circuit-based resistance training.
Zone 5: 75 – 100m sprints, 75 – 100m sprint + body weight exercises, circuit-based resistance training.
Example of a body weight circuit
Complete 45 seconds for each exercise, followed by a 15 second recovery (use the recovery period to get ready for the next exercise).
Choose 10 exercises from below. Complete 10 exercises and repeat. Total exercise time will be 20 minutes.
- Skipping
- Jogging on spot
- Star Jumps – see video
- Body Weight Squats – see video
- Push-ups – see video
- Sit-ups – pick any style you like but change regularly. Here’s one to start with.
- Burpees – see video
- Shuffle splits – see video
- Mountain climbers – see video
- Frog jumps – see video
- Tricep dips – see video
- Lateral Line hops – see video
- Prone Walkouts – see video
- Plank – see video
- Lunge – see video
Special thanks to expert contributor: Dr Jarrod Meerkin from MeasureUp
Last updated: 16-Jun-2020
