Heart rate zones are a way to monitor how hard you are training based on the intensity of training with regard to your maximum heart rate. Heart rate zones are calculated based on a percentage of your maximum heart rate, which is the fastest rate at which your heart is able to beat. There are five heart rate zones, ranging from very low intensity to maximum effort based on the percentage of your maximum heart rate that you are training in. The American College of Sports Medicine lists the following target heart rate zones, calculated based on a percentage of the individual’s maximum heart rate:

• Very Light: <57% HRmax
• Light: 57%-63% HRmax
• Moderate: 64%-76% HRmax
• Vigorous: 77%-95% HRmax
• Near Maximal to Maximal: >96% HRmax

Each heart rate zone corresponds to a training intensity and training benefit. For example, training in heart rate zone 1, which is 50-60% of HRmax, will boost your recovery and get you ready to train in the higher heart rate zones. Training in heart rate zone 3, which is 64-76% of HRmax, is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles. Heart rate zones can be a great tool when it comes to creating an intentional cardio training program, and they can help individuals progress gradually toward their goals and improve their fitness when used properly. To measure your heart rate zones, you can use a wearable that tracks and provides feedback on your heart rate.