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Burn more fat and calories with heart rate training. Easy step by step to calculate your zones accurately.

cardio coach, heart rate training, interval training

If you've done any amount of searching for info on heart rate training or interval training and whether it burns more calories, increases endurance faster than regular cardio, or how to calculate your heart rate zones then you've probably found a lot of very confusing info including experts who claim that this type of training is useless or too intense. So we asked Cardio expert and Cardio Coach™ creator Sean O'Malley to explain the basics of interval training so you can get better results from your cardio workouts.

Sean explains that "heart rate training can enhance and contribute to your workout experience and results. It is important to mention, however, that there are several outside factors that can change or make your heart rate readings inconsistent from one workout to the next. Some of these things include: medication, caffeine, stress and dehydration. One thing is for sure though: Most people who have discovered Heart Rate Training will swear by it and will find their workouts incomplete without it.

The more we improve our cardiovascular system, the more efficient we become at delivering oxygen to the working muscles and the more efficient our muscles become at utilizing this oxygen. This will result in a greater response in heart rate readings at Recovery. Meaning, the better condition you are in, the faster your heart rate will decrease after high intensity work.

If you are a beginner or intermediate participant, you may notice that your heart rate stays elevated during a rest after performing a tough challenge, even if you feel like you have recovered and your exertion is a Level 1 or 2. This is why Cardio Coach™ uses Heart Rate Training Zones instead of specific heart rate numbers. Calculating your Cardio Coach™ Heart Rate Zones using the Basic Formula can be off as much as +/- 20 beats. The best way to find your true heart rate zones is by using the Karvonen formula. The Karvonen formula uses your heart rate reserve (MHR - RHR)(Max Heart Rate - Resting Heart Rate). For a more advanced calculator using your heart rate reserve, use the below formula:

220-AGE = EMHR (estimated max heart rate)
EMHR - RHR = HRR (resting heart rate / heart rate reserve)
(HRR x .55) + RHR = 55% of max heart rate.
Repeat for 65%, 75%, 85%, and 95% to get your zones

Calculate your Heart Rate Zones with this Basic Formula* Should you want to use a more advanced formula try the heart rate reserve or the Karvonen Formula."

Learn more about heart rate training, Cardio Coach, and Sean O'Malley
Free Cardio Workouts with Killer Heart Rate Training Intervals