Maximum Heart Rate Percentage Method (MHR)
This method is based solely on Maximum Heart Rate (MHR), a value that typically decreases with age. Training zones are set as percentages of this MHR, providing a quick and easy way to measure exercise intensity.
How it is calculated: Using a person's estimated MHR (often calculated as 220 minus age), training zones are determined as fractions (e.g., 50-60%, 60-70%) of this value.
Karvonen Method (Heart Rate Reserve)
The Karvonen method is a more personalized approach. It considers both Maximum Heart Rate (MHR) and Resting Heart Rate (RHR). This way, it provides a range tailored to each individual, ensuring that the zones are more suited to their personal physiology.
How it is calculated: The formula is:
Training Zone = [(MHR - RHR) × desired percentage] + RHR. This formula takes into account the range between resting and maximum heart rate, and the zones are fractions of this range.
Lactate Threshold Method (LTHR)
LTHR represents the threshold beyond which lactic acid accumulates faster than it can be removed, leading to fatigue. Training near or above this threshold improves endurance and performance. This method is often preferred by intermediate and advanced athletes for its accuracy.
How it is calculated: After determining LTHR through testing, training zones are set as percentages of the LTHR value.
Zoladz Method
The Zoladz method offers a straightforward approach by establishing zones based on fixed reductions of Maximum Heart Rate (MHR). It is easy to apply and provides clear training ranges without requiring metrics like RHR.
How it is calculated: Using the estimated MHR, zones are determined by subtracting fixed values (e.g., 50, 40, 30, 20, and 10 beats per minute). Each subtraction corresponds to a different training zone.
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