HRM training zones

What is HRM and what are the training zones of HRM? Will you please provide me the information about it?

[Kiran Chandar]

Heart rate training zones are calculated by taking into consideration anyones Maximum Heart Rate (HRmax) and Resting Heart Rate (HRrest).

Zone 1 (60-65% of maximum heart rate): For long, easy rides, to improve the combustion and storage of fats.

Zone 2 (65-75% of MHR): The basic base training zone. Longish rides of medium stress.

Zone 3 (75-82% of MHR): For development of aerobic capacity and endurance with moderate volume at very controlled intensity.

Zone 4 (82-89% of MHR): For simulating pace when tapering for a race.

Zone 5 (89-94% of MHR): For raising anaerobic threshold. Good sessions for 10- and 25-mile time-trials.

Zone 6 (94-100% of MHR): For high-intensity interval training to increase maximum power and speed

Calculation of a zone value

The calculation of a zone value, X%, is performed in the following way:
Subtract your HRrestfrom your HRmax giving us your reserve heart rate (HRreserve)
Calculate the required X% on the HRreserve giving us "Z"
Add "Z" and your HRrest together to give us the final value

Example: The athlete's HRmax is 180 and their HRrest is 60 - determine the 70% value
HRmax - HRrest = 180 - 60 = 120
70% of 120 = 84
84 + HRrest = 84 + 60 = 144 bpm

VO2 max - using heart rates

Research by Uth et al. (2004)[2] found that VO2 max can be estimated indirectly from an individuals maximum heart rate (HRmax) and resting heart rate (HRrest) with an accuracy that compares favourably with other common VO2 max tests. It is given by:
VO2 max = 15 x (HRmax ÷ HRrest)