In our previous article, we explored MAF (Maximal Aerobic Function), a fantastic method for building an aerobic base.
Today, we dive deeper into Heart Rate Training, including how heart rate zones work, and how you can use them to train smarter, not just harder.
Understanding heart rate doesn’t require you to be an elite athlete.
Anyone can learn a few simple details that make training far more effective, using your own heart as your guide.
What Is Heart Rate?
Heart rate is the number of times your heart beats in a minute.
It’s a direct measure of how hard your body is working.
The best thing about heart rate training?
It’s personal.
It’s based on your true effort, not someone else’s numbers.
Your heart — your tempo.
Key Heart Rate Concepts
Maximum Heart Rate (MHR)
Maximum Heart Rate is the highest number of beats your heart can safely reach during exercise.
The simplest estimate:
220 – your age
(Example: For a 40-year-old → 220 – 40 = 180 bpm)
Resting Heart Rate (RHR)
Resting Heart Rate is how many times your heart beats per minute when you’re fully at rest, ideally measured first thing in the morning.
Heart Rate Reserve (HRR)
Heart Rate Reserve = Maximum Heart Rate (MHR) – Resting Heart Rate (RHR)
It represents the range your heart rate can increase during exercise — a key figure for personalised training.
Heart Rate Training Zones
Using your MHR, your training zones generally look like this:
| Heart Rate Zone | % of MHR | Focus |
| Zone 5 | 90 % | Running Economy |
| Zone 4 | 80–89% | Stamina |
| Zone 3 | 70–79% | Stamina |
| Zone 2 | 60–69% | Endurance |
| Zone 1 | 50–59% | Endurance |
(Source: www.polar.com)
How to Calculate Your Zones (Karvonen Formula)
At TEMPO, we recommend using the Karvonen Formula because it considers both your MHR and RHR, making it more accurate and individualised.
Example for a 40-year-old with a Resting Heart Rate of 65 bpm:
Thus, training at 145–157 bpm places you solidly in Zone 3 (Stamina).
Structuring Your Weekly Plan
Here’s a basic way we recommend using the zones:
Sample Weekly Breakdown:
| Day | Focus | Zone Target |
| Mon | Endurance Run | Zone 1–2 |
| Wed | Stamina Run | Zone 3–4 |
| Sat | Running Economy | Zone 5 |
Majority of your mileage should stay in Zones 1–2, with one stamina session and one economy session each week.
References:
Final Word
Heart Rate Training isn’t complicated — but it’s powerful.
It teaches you to move with your body, not against it.
At TEMPO, we believe in training smarter, respecting the tempo of life, and building strength that lasts.
Listen to your heart. Find your tempo. Move better.
