Someone was asking about this the other day so have copied and pasted the basics below.
Cheers
Marek....
Training zones are based on a percentage window (60% to 70%) of your maximum heart rate. Within each training zone subtle physiological effects take place to enhance your fitness.
The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70 %. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs. Check out the Fat burning zone page.
The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity.
The Anaerobic Zone - 80% to 90%
Training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found - sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, is the runners worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher.
The Red Line Zone 90% to 100%
Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone.
Resting Heart Rate
To determine your resting heart rate (RHR) is very easy. Find somewhere nice and quite, lie down and relax. Position a watch or clock where you can see the second hand. After 20 minutes remain where you are, do not sit up, and determine your pulse rate (beats/min). This is your RHR.
If you have a heart rate monitor then put it on before you lie down. After the 20 minutes check the recordings and identify the lowest value achieved. This will be your RHR.
As you get fitter your heart becomes more efficient at pumping blood around the body. As a result you will find your resting heart rate gets lower so you will need to check your RHR on a regular basis (e.g. Monthly).
Calculation of a zone value
The calculation of a zone value, X%, is performed in the following way:
Subtract your RHR from your MHR giving us your working heart rate (WHR)
Calculate the required X% on the WHR giving us "Z"
Add "Z" and your RHR together to give us the final value
Example : The athlete's MHR is 180 and her RHR is 60 - determine the 70% value
MHR - RHR = 180 - 60 = 120
70% of 120 = 84
84 + RHR = 84 + 60 = 144 bpm
Training Zone Heart Rate Calculator
The calculator determines your maximum heart rate (MHR) based on the algorithm: 217 - ( age * 0.85 ). To accurately determine your MHR you should consider conducting a Stress Test.
Enter your age, resting heart rate and the lower and upper training zone values (%) and then select the 'Calculate' button.
Age years Max Heart Rate bpm
Resting Heart Rate bpm Working Heart Rate bpm
Lower Training Zone % which is a Heart Rate of bpm
Upper Training Zone % which is a Heart Rate of bpm