Category: Performance

Heart Rate Training Explained: Target Cardio Zones

By FitMetricsHub Editorial Team
2026-06-25
5 min read

1. Finding Your Max Heart Rate

To start heart rate training, estimate your maximum heart rate (MHR) using a validated formula: Tanaka Formula: 206.9 - (0.67 × Age) Traditional Formula: 220 - Age

2. Applying Zones to Your Workouts

Structure your weekly training using target heart rate zones: Zone 2 (60-70% MHR): Aerobic endurance and recovery. Zone 3 (70-80% MHR): Aerobic capacity and tempo runs.
  • Zone 4 (80-90% MHR): Anaerobic threshold and speed intervals.

Article FAQ Schema

Review additional questions and references discussed in this health literature.

Your heart rate increases in warmer weather because your body has to work harder to pump blood to the skin to cool down.

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