CV training intensity

Is your cardiovascular training intensity right for your goals?

Are you training at the right intensity for your goals?

Heart rate-based training enables you to run at the right intensity in order to reach your training goals. You can determine your heart rate training intensity via different protocols, the most preferred way is via the Karvonen formula = [(max HR − resting HR) × % Intensity] + resting HR.

This method is preferred as it takes into consideration your current cardio respiratory fitness.

We all have a personal resting heart rate and a maximum heart rate; between these values are different heart rate zones that correspond to training intensity and training benefit. There are different ways to specify your heart rate zones. One way is to define them as percentages of your maximum heart rate, and that’s what we’ll focus on:

Very light - 50-60% MHr

This is the very low intensity zone, training at this intensity will boost your recovery and get you ready to train in the higher heart rate zones, it will also increase health benefits such as energy metabolism.

Light - 60-70% MHr

Exercising here should be able to go on for a long time, this is the zone that improves your general endurance: your body will get better at oxidizing fat and your muscular fitness will increase along with your capillary density.

Moderate - 70-80% MHr

Lactic acid starts building up in your bloodstream., training in this HR zone will make moderate efforts easier and improve your efficiency.

Hard - 80-90% MHr

You’ll improve your speed endurance and our body will get better at using carbohydrates for energy and you’ll be able to withstand higher levels of lactic acid in your blood for longer.

Max – 90-100% MHr
Your cardiovascular system will be working at their maximal capacity and you won’t be able to continue at this intensity for long. incorporating interval training into your training plan for peak performance


Like to learn more?

If you would like to learn more about training intensities, you can become an fitness instructor with our blended diploma course -

click here for details on this course.