What's Your Heart Rate Zone? - Alignment 8
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What’s Your Heart Rate Zone?

  |   Blog, Health + Wellness   |   No comment

Our heart is a powerful muscle – and just like any other muscle on the body, it needs to be worked properly and needs to have some rest. We can honor and listen to our bodies by working with out heart rate zones in and out of class.

As an instructor, I utilize heart rate zones to get the most out of my workouts and I encourage you to do the same.

In order to gain the most from a work out it is essential to maintain your target heart rate zone. The target heart rate is the number of heart beats per minute you should achieve while exercising.

Each of us will have a different target heart rate, since we are all unique and age, sex, fitness level, and more all play a role into your heart’s rhythm.

By knowing  and understanding your heart rate and ranges you will be able to empower yourself to give more, less, or keep moving with the same intensity in and out of our doors.

To begin, let’s find your MAX HEART RATE:

Max Heart Rate is measured by subtracting your age from 220.

For example, my MHR would be 190 beats per minute (220 – 30 = 190)

Now that I know my MHR, 190, I can use the targeted zones to help determine if I am giving too much effort or not enough based on my goals for the class.

With Spinning, we tend to use the heart rate zones of 65% up to 90% for Interval rides.

To find what that range would be you would take your MHR (190 for me) and multiply it by 65% to 90% to have your working range. (190 X 0.65 =124 beat per minute ; 190 X 0.90 = 171 BPM). My working range is 124 bpm to 171 bpm.

Our goal is to avoid under or over training, both of which severely affects the quality of the work out. Under-training happens when our heart rate is too low – working below the targeted zone – which results in a low intensity work out. If a person is not working to their body’s potential, there is no way they can burn enough calories to result in weight loss nor can they get up the endurance to build strength. Individuals who under-train will take significantly longer to see the results they desire – which can be frustrating especially when you are investing your time, money, and energy to see and feel the results.

Over-training can be just as dangerous. You are doing yourself no good-by exceeding your MHR. When we constantly push our bodies past their working range we are opening ourselves up to greatest risks and damages, including dehydration, dizziness, possible fainting and fatigue as well as infection and chronic pain.

The best way to avoid either of these scenarios is to continuously monitor your heart rate throughout a work out.

There are five target heart rate zones that match specific fitness goals. To get the most out of your workout, whether it’s casual or intense, you need to stay within your target heart rate zone.

Zone 1 – Recovery Zone

  • 50-60% of Max HR
  • Benefits: Reduce blood pressure and cholesterol, ideal for low-intensity programs and recovery.
  • Calorie Burn: 3-7 per minute.

Zone 2 – FAT BURN + Endurance Zone

  • 60-70% of Max HR
  • Benefits: Recommended for weight loss and calorie burn, ideal for fitness beginners.
  • Calorie Burn: 7-12 per minute.


  • 70-80% of Max HR
  • Benefits: Improve aerobic and cardio fitness, ideal for increasing endurance over long distances.
  • Calorie Burn: 12-17 per minute.

Zone 4 – TRAINING:

  • 80-90% of Max HR
  • Benefits: Improve anaerobic fitness and muscle strength, ideal for athletes who are training and building muscle.
  • Calorie Burn: 17-20 per minute.

Zone 5 – MAX EFFORT:

  • 90-100% of Max HR
  • Benefits: Improve maximum performance and speed, ideal for short bursts of intense activity.
  • Calorie Burn: 20+ per minute.


To avoid overtraining or undertraining, all of us at A8 recommend that you listen to your body and get to know your desired zone. 

Why work harder when we can work smarter?

Utilize your heart rate monitors and get to know your zone.

It is also important to let our hearts rest – making it a goal to have a lower BPM when it comes to your resting heart rate.

The stronger your heart and body becomes the less effort it takes for your heart to do it’s primary job to keep you alive and moving!

And if you do not have a heart rate monitor do not worry – you can still monitor your beats per minute the old fashioned way!

You can take 20 seconds and count how many beats per minute – and then multiply that by 3.

Or, to have a more accurate assessment, you can take a minute and count your beats as well.

I hope this empowers you to follow your rhythm and find your range!

Looking forward to sharing many more beats, miles, reps, and heart-pumping fun with you!

Light + Love,


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