For everyone that has a GPS watch with a heart rate monitor you should be able to access your heart rate training zone. We will go off of these zones to address specific work outs this fall. It is a good habit to get into monitoring your heart rate and specifically keep your easy runs easy by staying in Zone 2.
AI Overview
For a 16-year-old, the five heart rate zones, expressed as percentages of maximum heart rate, are typically: Zone 1 (50-60%), Zone 2 (60-70%), Zone 3 (70-80%), Zone 4 (80-90%), and Zone 5 (90-100%). These zones correspond to different levels of exercise intensity, ranging from warm-up and recovery to high-intensity and maximum effort.
Here's a breakdown of each zone:
Zone 1 (50-60%): Light intensity, good for warm-up and recovery.
Max - .60 * 204 = 123 bpm
Zone 2 (60-70%): Moderate intensity, suitable for aerobic and base fitness work.
Max - .70 * 204 = 143 bpm
Zone 3 (70-80%): Moderate to high intensity, for aerobic endurance.
Max - .80 * 204 = 163 bpm
Zone 4 (80-90%): High intensity, focusing on anaerobic capacity.
Max - .90 * 204 = 184 bpm
Zone 5 (90-100%): Very high intensity, for short bursts of speed.
Max - 1.0 * 204 = 204 bpm