1. What is Heart Rate Zone Training?

Heart rate zone training divides your maximum heart rate into different ranges to help optimize your triathlon training. Each zone corresponds to specific physiological benefits and training adaptations.

2. How Does the Calculator Work?

The calculator uses the following formula:

Where:

• \( HR_{zone} \) — Target heart rate zone (beats per minute)
• \( HR_{max} \) — Maximum heart rate (beats per minute)

Explanation: The calculator divides your maximum heart rate into three primary training zones commonly used in triathlon training.

3. Importance of Heart Rate Zones

Details: Training in specific heart rate zones helps triathletes develop different energy systems, improve efficiency, and prevent overtraining. Zone 2 is particularly important for building aerobic endurance.

4. Using the Calculator

Tips: Enter your maximum heart rate (either measured or estimated using 220 - age). For best results, use a measured maximum heart rate from a graded exercise test.

5. Frequently Asked Questions (FAQ)

Q1: How do I find my maximum heart rate?
A: The most accurate method is a supervised graded exercise test. The "220 - age" formula is a rough estimate but can be off by 10-20 bpm.

Q2: What's the best zone for endurance training?
A: Zone 2 (70-80% of HRmax) is ideal for building aerobic endurance, which is crucial for triathlon performance.

Q3: Should I train in all zones?
A: A balanced training program includes time in all zones, with the majority (80%) in Zones 1-2 and the remainder in higher zones.

Q4: Do heart rate zones differ between sports?
A: Yes, running typically has higher HR than cycling at the same effort level. Consider sport-specific zones for triathlon training.

Q5: How accurate are these zones?
A: These are general guidelines. For precise training, consider lactate threshold testing to determine your personal zones.