When the deflection point or DP is known training zones can be calculated as a percentage of the deflection point.
|ZONE||Lower Limit||Middle||Upper Limit|
|RL||100%||100% + 5 heart beats|
|RS||100% + 5||HR max|
Based on a deflection point of 170 heart beats per minute, the different heart rate zones are as follows:
|ZONE||Lower Limit||HR||Middle||HR||Upper Limit||HR|
|RL||100%||170||100% + 5 heart beats||175|
|RS||100% + 5||175||HR max||HR max|
The anaerobic zone is divided in RL = Resistance long, and RS = resistance short. The reason is that the red zone or the anaerobic zone cannot be managed using heart rate measurement.
The deflection point for well trained athletes = 93% HR max.
The intensity zones are divided in lower limit, middle – and upper limit. The reason is that the entire HR block should be used during training, and not only the middle part.
After the previous and next chapters, it is clear that the exercise intensity can be represented in Watts and HR. Then the target HR can deduced from the HR max, the Karvonen Method and the HR at the deflection point.