⏱️ Mano Minute (9/23): Understanding Heart Rate Zones

Published 7 months ago • 1 min read

⏱️ Mano Minute (9/23): Understanding Heart Rate Zones

Think of heart rate zones like cooking on the stove. At a low temperature, you can let something cook for a long time. Turn up the heat, and you can only keep it there briefly before it burns out.

Our heart works the same way. Different “heat levels” = different zones.

How do we know our “heat levels?”

First, find your max heart rate = 220 – your age
(Ex. age 40 → max HR ≈ 180 bpm)

Now here’s how the “heat levels” break down:

Zone 1 (50–60%): Very light. A casual stroll. You could talk easily.
Zone 2 (60–70%): Light. Brisk walk or easy jog. Breathing heavier but still able to chat.
Zone 3 (70–80%): Moderate. Comfortable but challenging. Short sentences only.
Zone 4 (80–90%): Hard. Fast running or cycling. Talking? Just a word or two.
Zone 5 (90–100%): Max effort. Sprint pace. No conversation possible.

Weekly Targets (per health guidelines):

Zone 2: Aim for 150 minutes/week (your “low simmer”, builds endurance & burns fat efficiently)
Zone 3–4: Add 75 minutes/week (medium heat, improves fitness & heart health)
Zone 5: Sprinkle in short bursts only (high heat, like searing food, a little goes a long way)

👉Takeaway: Most of your health benefits actually come from staying in Zone 2. That’s your steady simmer.

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