Calculation Methods Explained
Percentage of Maximum Heart Rate: This method involves calculating heart rate zones as a percentage of your maximum heart rate (usually estimated as 220 minus your age).
Karvonen Formula: The Karvonen formula factors in resting heart rate to calculate heart rate zones more accurately. It typically uses percentages of heart rate reserve (HRR).
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Zoladz Method: The Zoladz method uses a combination of lactate threshold and maximum heart rate to determine zones. It is often used in endurance sports.
Heart Rate Reserve with Coggan's: combines heart rate reserve with power or pace data to create training zones, often used by cyclists.
Lactate Threshold: focuses on rate at which blood lactate begins to accumulate. Zones based on this threshold.
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Joe Friel's Method: method combines percentage of maximum heart rate with perceived exertion to set training zones. It's a practical approach for endurance athletes.
British Cycling Method: Developed by British Cycling, this method combines heart rate and power data for cyclists. Zones are defined based on power output.
The choice of heart rate zone calculation method depends on your individual circumstances, goals, and available equipment. It's essential to understand the strengths and limitations of each method and consider factors such as fitness level, training objectives, and budget when selecting the most suitable approach. Consulting with a sports scientist, coach, or fitness professional can help you make an informed decision. |