1. What is Zone 3 Heart Rate?

Zone 3 heart rate is the moderate-intensity exercise zone, often called the "aerobic zone." Training in this zone improves cardiovascular and respiratory endurance while still being sustainable for longer periods.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula to determine Zone 3:

Where:

• \( \text{MHR} \) — Maximum Heart Rate (bpm)
• \( \text{RHR} \) — Resting Heart Rate (bpm)
• 0.8 — Lower bound percentage (80%)
• 0.85 — Upper bound percentage (85%)

Explanation: The formula accounts for individual differences in resting heart rate to provide personalized training zones.

3. Importance of Heart Rate Zones

Details: Training in specific heart rate zones helps optimize workouts for different fitness goals. Zone 3 is ideal for improving aerobic capacity and endurance.

4. Using the Calculator

Tips: Enter your maximum heart rate (MHR) and resting heart rate (RHR) in beats per minute (bpm). For best accuracy, measure your RHR in the morning before getting out of bed.

5. Frequently Asked Questions (FAQ)

Q1: How do I find my maximum heart rate?
A: The most accurate method is a supervised stress test. Alternatively, you can use the formula: 220 - age (though this is less precise).

Q2: What are the other heart rate zones?
A: Typically there are 5 zones: Zone 1 (50-60%), Zone 2 (60-70%), Zone 3 (70-80%), Zone 4 (80-90%), and Zone 5 (90-100%).

Q3: What type of exercise is Zone 3 good for?
A: Zone 3 is ideal for tempo runs, endurance cycling, and other sustained aerobic activities where you can speak in short sentences.

Q4: How often should I train in Zone 3?
A: For most athletes, 1-2 Zone 3 sessions per week is sufficient as part of a balanced training program.

Q5: Can I use my smartwatch to monitor zones?
A: Yes, most modern fitness trackers can estimate your heart rate zones if you input your MHR and RHR.