Some of the workouts in your training plan will specify the level of exercise intensity. These will be labelled Zone 1, Zone 2, Zone 3 or Zone 4 and will have a corresponding RPE value.
This article explains two simple ways to estimate your training zones. Training zones can also be determined with physiological testing. These tests are very accurate, but also expensive. The free and non-technical options for determining workout intensity levels (zones) that are described in this article provide excellent estimations.
Please also refer to this companion article: RPE and Zones: Benefits Explained
About Interval Training #
Both Zone 3 and Zone 4 are used for interval training. Interval training is when you alternate periods of high intensity exercise with periods of rest or lighter work. Interval workouts specify the target intensity zone, the duration of each work period and the duration of each recovery period.
Example: Skate Ski Zone 4: 6 x 4 min (4 min Rest)
In this example, you will complete six intervals at a Zone 4 intensity level. Each interval lasts 4 minutes and you take a 4 minute rest period between each working interval. During the rest, it’s best to walk slowly, rather than completely stopping, so that you don’t stiffen up.
Note: During interval training you will be pushing yourself to train at a higher intensity, but if you are on variable terrain, which you probably will be for longer intervals, then your heart rate may decline below the target level at times.
That’s fine. Don’t extend the interval to try to compensate. Also, it’s normal for it to take time for your heart rate to build up to the target level. It will also be high at the start of each “rest” interval. Heart rate lags effort.
How to determine what zone you are in #
Rate of Perceived Exertion (RPE) and the Talk Test are two methods for estimating your how hard to exert yourself without having to rely on a heart rate zone calculations and a heart rate monitor. RPE is based on how hard it feels to exercise and the Talk Test is based on your ability to talk while exercising. These work well together and provide a useful reference framework for training.
1. RPE (a.k.a Modified Borg Scale) and the Talk Test Guidelines #
With the RPE method, you will use your subjective sense of hard it feels to work to estimate which zone you are training in. This is a 0 – 10 scale. The Talk Test uses you ability to speak as a measure of your intensity level.
0 – 2 Very light. e.g. a strolling walk
2 – 4 Light to Moderate Intensity – at the low end you can talk normally. At the top end your breathing may become somewhat quicker but you can still maintain a conversation. You can maintain this level of effort long durations (90 minutes or more)
4 – 5 Heavy breathing but you can maintain a short conversation
5 – 7 Vigorous Effort, You can talk, but only a few rods at a time
8 – 10 Very hard to maximum effort. You can barely talk.
Reference Table: Zones, RPE and the Talk Test #
| Zone | RPE | Talk Test |
| Zone 1 | 2 – 4 | Light to Moderate Intensity. Regular conversation, not too laboured. |
| Zone 2 | 4 – 5 | Moderate to demanding. Somewhat laboured, but still able to converse. |
| Zone 3 | 5 – 7 | Vigorous intensity. Can talk, but only a few words at a time. |
| Zone 4 | 8 – 10 | Very hard to maximal effort. Can barely talk. One of two words at most. Very laboured breathing |
2. Heart Rate-Based Calculations #
RPE offers a personalized assessment of exercise intensity that takes into account factors such as fatigue, hydration, illness, environmental conditions, and stress, and enhances the mind-body connection during workouts. We recommend that you base your workout intensities on RPE, but for those who want to integrate heart rate information, here is more information.
You will need to know your resting heart rate and maximum heart rate. This article explains how to calculate your zones based on the Karvonen Method, which is what our coaches use with their clients in the Training and Technique Program.
Once you are finished your calculations, don’t forget to add the values to your TrainingPeaks account profile.
Resting Heart Rate #
You can find your resting heart rate by recording your heart rate in the morning when you first wake up. A simple 2-5 min recording while laying down in bed is sufficient to find a minimum value. If you do this several times in a week you can ascertain a fairly accurate average resting heart rate that can be used for setting training zones.
Max Heart Rate #
Finding a maximum heart rate is a little more difficult. Here are some options.
Age-based calculations of maximum heart rate #
There are several age-based formulas used to estimate maximum heart rate (MHR), though it’s important to note that these are rough estimates and individual variations can be significant. One of the most commonly used formulas is the “220 minus age” formula. Here’s the formula:
MHR = 220 – Age
For example, if you’re 30 years old, your estimated maximum heart rate would be 190 beats per minute (bpm).
Another formula that has been suggested is the “207 minus 70% of age” formula:
MHR = 207 – (0.7 * Age)
Using this formula, a 30-year-old person would have an estimated MHR of 186 bpm.
It’s important to emphasize that these formulas provide average estimates, and there’s a wide range of individual variability. Some people may have MHRs significantly higher or lower than these estimates.
Physiological Testing #
You can get your maximum heart rate tested by a professional. Search for “Physiological Testing” in your area.
Field Testing #
To determine your maximum heart rate you will need to complete at least one high intensity session that brings you close to your VO2 Max. It’s likely you will need two or three high intensity sessions for you to come close to or achieving your maximum heart rate. Use a heart rate monitor during vigorous exercise and observe the highest recorded heart rate.
