Use these numbers as an estimate only. Your ideal range may vary.
Check with your Doctor before starting any exercise program.

The Healthy Heart Zone

50-60% Maximum Heart Rate

Training in this zone is the most comfortable and best for people who are just starting an exercise program or have conditions that prevent more strenuous activity.

Walkers train within this zone.

Although not very effective for burning calories or improving cardiovascular health, training in this range has been shown to help decrease body fat, blood pressure, and cholesterol.

The Weight Management Zone

60-70% Maximum Heart Rate

Training within this zone develops basic endurance and aerobic fitness.

Those who are fit should recover, or cool down from exercising in higher ranges, in this zone.

Running in this range allows your body to replace glycogen lost at higher workout intensities and to burn fat more easily, thus making it easy to lose weight.

The Aerobic Zone

70 - 80% Maximum Heart Rate

Training in this zone will develop your cardiovascular system.

The body’s ability to transport oxygen to, and carbon dioxide from, the working muscles can be developed and improved.

As you become more fit and stronger from training in this zone, you can more easily run at 70%, burning more fat and further improving aerobic fitness.

The Anaerobic Zone

80-90% Maximum Heart Rate

Training in this zone will develop your lactic acid system.

In this zone, glycogen is the primary source of energy burned and fat is second.

One of the by-products of burning glycogen is lactic acid, which leads to muscle soreness.

Over time, however, the athlete becomes increasingly fit, making it less likely for lactic acid to result.

The Red-Line Zone

90-100% Maximum Heart Rate

Training in this zone is only possible for short periods of time.

It effectively trains your fast twitch muscles (making them shorter) and helps develop speed.

This zone is reserved for interval running and only the very fit are able to train effectively within this zone.