011 TRAINING ZONES BASED ON THE DEFLECTION POINT

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
recovery 60% 68% 75%
EET 75% 80% 85%
IET 85% 90% 95%
TET 95% 98% 100%
DP 100%
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
recovery 60% 102 68% 116 75% 128
EET 75% 128 80% 136 85% 145
IET 85% 145 90% 153 95% 162
TET 95% 162 98% 166 100% 170
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.