How to Determine Training Heart Rate Zones for Triathletes

Triathlon is an aerobic endurance sport, requiring athletes to maintain a certain heart rate intensity over a prolonged period of time. The National Strength and Conditioning Association reports that training should be specific to competition, so athletes should train in a heart rate zone similar to that of their triathlon events. To improve aerobic endurance, athletes should train at 65 to 87 percent of their maximal heart rate. This zone is determined by the Karvornen Method and requires calculation of your age-predicted maximal heart rate, resting heart rate and heart rate reserve.

Tips and Warnings

• The 65 to 87 percent zone is a fairly wide range. To what degree you challenge yourself toward the upper portion of this zone depends on your perceived exertion. If you feel 65 percent is too low, increase your exercise intensity. If you feel 87 percent is too high, decrease it. Aerobic endurance should be moderately challenging, perhaps a 12 out of 20 on Borg's Perceived Exertion Scale.
• If you exercise at an intensity lower than 65 percent of your maximal heart rate, you won't provide a significant stimulus to improve performance. If you exercise higher than 87 percent, your body will begin to use anaerobic energy supplies and will no longer benefit aerobic performance.

Things You'll Need

• Calculator
• Heart rate monitor

References

• "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
• "Physiology of Sport and Exercise"; Jack H. Wilmore and David L. Costill (eds.); 2004