Heart rate zones are a way of categorizing your heart rate during exercise based on intensity. They are expressed as a percentage of your maximum heart rate (MHR), which is the highest heart rate you can achieve during exercise.

The five heart rate zones are:

• Zone 1: 50-60% of MHR
• Zone 2: 60-70% of MHR
• Zone 3: 70-80% of MHR
• Zone 4: 80-90% of MHR
• Zone 5: 90-100% of MHR

It's important to understand these zones because they each have a specific purpose and can help you achieve different goals. For example, training in Zone 1 can improve endurance and aid in recovery, while training in Zone 4 can increase lactate threshold and improve speed.

To determine your MHR, you can use the formula 220 - your age. However, this is just an estimate and individual variations can occur. It's best to consult a healthcare professional to determine your MHR.

Heart rate monitoring can be done through a heart rate monitor, a smartwatch, or simply by checking your pulse. By using heart rate zones, you can create a more targeted training plan and track your progress over time.

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