As we’ve been talking about getting active and there have been a few high profile sporting events in the spotlight recently (thanks to a few of our awesome clients who have competed in them!); I thought I’d talk a little about training zones. This may be old hat for some but brand new to others…

Heart-rate training can benefit everyone, whether your new to or returning to an exercise plan following injury. Put simply it’s exercising at different exertion intensities during cardio exercise, based on your metabolism, resting heart rate, current level of fitness and goals.

Calculate your maximum heart rate by subtracting your age from 220. There are then five recommend heart rate zones to work in depending upon your goals and training plan:

Heart rate zone 1: 50–60% of HRmax. This is the lowest intensity zone. …
Heart rate zone 2: 60–70% of HRmax.
Heart rate zone 3: 70–80% of HRmax.
Heart rate zone 4: 80–90% of HRmax.
Heart rate zone 5: 90–100% of HRmax.

The key to making progress with your goal, whether it be getting fitter to run a 5K, 10K or ultra marathon, is to raise your heart rate into the correct training zone, so your effort matches your goals.

These are just the basics but I should say it’s so important to train within your zones and if you need any help understanding this don’t hesitate to ask your KB physiotherapist. You could always put this into practice and sign up for cardio sessions at Katie Bell or our running club – coming soon!

Contact the Client Care Team on 0114 327 2080 or email for more information.