Labfront Analytics Heart Rate Zones Report provides a detailed analysis of time spent in predefined heart rate zones.
Abstract
This document includes project and device requirements, technical specifications, report samples and research citations. To download a sample of this report please visit Labfront Analytics - Heart Rate Zones Report.
1. Project Settings and Device Requirements
To access this report, you must ensure the following:
- Garmin Connect data collection is enabled.
- During exercise, it is recommended that activity tracking on the Garmin device is turned on for more accurate heart rate measurement.
2. Heart Rate Zones and Benefits of Physical Activity
Table 1 lists important physiological parameters related to the intensity of physical activity. Percentage of maximum heart rate and maximum heart rate reserve are useful indicators for monitoring the intensity of physical activity. Section 2.1 - 2.3 introduces three typical definitions of HR zones and the corresponding benefits.
Table 1. Physiological parameters related to the intensity of physical activity.
|
Physiological Parameter |
Description |
|
Percentages of Maximal Oxygen Consumption (%VO2max) |
One of the most accurate methods for regulating physical activity intensity [1]. |
|
Maximum Heart Rate (MHR) |
Approximation: 220 - Age; X% MHR = %X · MHR [2]. Individual test: laboratory treadmill test, field test [3]. |
|
Heart Rate Reserve (HRR) |
HRR = MHR - Rest HR (RHR), X% HRR = (MHR - RHR) · X% + RHR. %HRR was found closely related to %VO2max [4]. |
|
Lactate Threshold |
When exercise intensity exceeds the lactate threshold, lactate concentration starts to accumulate, and aerobic exercise switches to anaerobic exercise. |
2.1 Heart Rate Zones for Public Health
Table 2 shows heart rate zones and the corresponding physical activity intensity from ACSM’s guideline (ACSM: American College of Sports Medicine). ACSM recommends that all healthy adults aged 18 to 65 need moderate-intensity aerobic physical activity for a minimum of 30 minutes, five days per week, or vigorous activity for a minimum of 20 minutes three days per week. Table 3 summarizes the benefits of regular physical activity and/or exercise [5].
Table 2. The HR zones from ACSM’s guideline for public health [5]
|
Intensity Zone |
HRR (%) |
MHR (%) |
Minimum Amounts |
|
Very Light |
< 30 |
< 57 |
|
|
Light |
30 - 39 |
57 - 63 |
|
|
Moderate |
40 - 59 |
64 - 76 |
30 mins 5 days per week |
|
Vigorous |
60 - 89 |
77 - 95 |
20 mins 3 days per week |
|
Near-Maximal |
90 - 100 |
96 - 100 |
|
Table 3. Benefits of regular physical activity and/or exercise [5].
|
Improved cardiovascular and respiratory function |
|
Reduction in coronary artery disease risk factors |
|
Decreased morbidity and mortality |
|
Improved mental health and feelings of wellbeing |
2.2 Heart Rate Zones for Training of Multiple Types of Exercise
Table 4 shows the heart rate (HR) zones defined by Sally Edwards for monitoring training during multiple types of exercise [6]. For example, the exercise intensity measured by the heart rate zones, the concentration of blood lactate, and the session rate of perceived exertion were shown to be consistent for both cycling and basketball [7].
Table 4. The HR zones defined by Sally Edwards for the training of multiple types of exercise [6-8].
|
Intensity Zone |
MHR (%) |
Perceived Exertion |
Benefits |
|
Moderate Activity |
50 - 60% |
Relaxed, easy pace, rhythmic breathing |
Beginning-level aerobic training, reduces stress |
|
Weight Management |
60 - 70% |
Comfortable pace, slightly deeper breathing, conversation possible |
Basic cardiovascular training, good recovery pace |
|
Aerobic |
70 - 80% |
Moderate pace, more difficult to hold a conversation |
Improved aerobic capacity, optimal cardiovascular training |
|
Anaerobic Threshold |
80 - 90% |
The fast pace and a bit uncomfortable, breathing forcefully |
Improved anaerobic capacity and threshold, improved speed |
|
Red-Line |
90 - 100% |
Sprinting pace, unsustainable for long period, labored breathing |
Anaerobic and muscular endurance, increased power |
2.3 HR Zones for Training of Middle-to-Long-Distance Running
2.3 Heart Rate Zones for Training Middle-to-Long-Distance Running
Table 5. The HR zones defined by Jack Daniels for the training of running, specifically.
|
Intensity Zone |
HRR (%) |
MHR (%) |
Benefit |
|
Easy |
59 - 74 |
65 - 79 |
Improve aerobic capacity, increased muscle strength |
|
Marathon |
74 - 84 |
79 - 89 |
Adapt marathon |
|
Threshold (Lactate) |
84 - 88 |
89 - 92 |
Increase Lactate Threshold and, and thus increase maximal speed in the aerobic region |
|
Anaerobic |
88 - 95 |
92 - 97.5 |
|
|
Interval |
95 - 100 |
97.5 - 100 |
Increase Maximal Oxygen Consumption (VO2max) |
|
Repetition (sprint) |
- |
- |
Improve anaerobic power, speed, and economy of running |
3. Example Report
Input Information from Customer
Customers could choose one of the HR zones introduced in section 2 or a customized one, and then provide us the number of zones and corresponding HR ranges like the table:
|
|
Subject 1 HR |
Subject 2 HR |
Subject 3 HR |
|
Zone1 |
177-206 |
183-209 |
177-200 |
|
Zone2 |
149-177 |
158-183 |
155-177 |
|
Zone3 |
121-149 |
133-159 |
132-155 |
Example Report
To download a sample of this report please visit Labfront Analytics – Heart Rate Zones Report.
4. Science Speak - Citations and References
ACSM's guidelines for exercise testing and prescription [5] provide a detailed introduction to sports medicine, exercise science, health, and fitness.
Edwards and Daniels’ books [6-7] provide detailed explanations of the heart rate zones.
4.1 References
[1] T. R. Baechle and R. W. Earle, Essentials of Strength Training and Conditioning. Nat. Strength Cond. Assoc. (U.S.), Ed. Champaign, IL, USA: Human Kinetics, 2000. [Online]. Available: http://books.google.es/books?id=zw_-9QgKTeYC
[2] S.M. Fox and W.L. Haskell. The exercise stress test: needs for standardization. In: Eliakim M, Neufeld HN, editors. Cardiology: Current Topics and Progress. New York: Academic Press, 149–54, 1970.
[3] Andrejs, 3 Ways to Calculate Maximum Heart Rate and Why It’s Needed. Accessed on: Sep. 26, 2021. [Online]. Available: https://theathleteblog.com/calculate-maximum-heart-rate/
[4] T. R. Baechle and R. W. Earle, Essentials of Strength Training and Conditioning. Champaign, IL, USA: Human Kinetics, 2008.
[5] American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. Lippincott Williams & Williams, Baltimore, MD, 10th edition, 2018
[6] S. Edwards, The Heart Rate Monitor Book. Polar Electronic, 1993.
[7] C. Foster, J. A. Florhaug, J. Franklin, et al, “A new approach to monitoring exercise training,” J. Strength Cond. Res., vol. 15(1), pp. 109-115, 2001.
[8] Garmin, Heart Rate Zone Calculations. Accessed on: Sep. 26, 2021. [Online]. Available: https://www8.garmin.com/manuals/webhelp/fenix5/EN-US/GUID-A8716C0B-B267-4C42-B45F-B9C7928BCA19.html
[9] J. Daniels, Daniels’ running formula. Human Kinetics, 2013.