Heart Rate Zone Testing

"220 - age" formula has major limitations:

• Individual variation ±10-15 bpm at same age
• Doesn't account for fitness level
• Zones based on flawed max HR estimate
• Results in ineffective training

VO₂ max testing provides accurate zones:

• Measure actual max heart rate
• Identify ventilatory thresholds
• Zone boundaries based on YOUR physiology
• 5-zone or 7-zone system

Zone 1 (Easy): Recovery, warm-up

Zone 2 (Aerobic): Fat burning, base building

Zone 3 (Tempo): Moderate, "comfortably hard"

Zone 4 (Threshold): Lactate threshold, tempo pace

Zone 5 (VO₂ Max): High-intensity, maximal efforts

Update your device with accurate zones:

• Garmin, Apple Watch, Polar, Wahoo, Whoop
• Custom zone boundaries
• Training feedback based on YOUR zones

Heart Rate: Accounts for fatigue, heat, terrain

Pace (Running): Consistent on flat terrain

Power (Cycling): Most precise for cycling

Best approach: Use multiple metrics together

VO₂ max test reveals your actual max HR:

• All-out effort to exhaustion
• May be higher or lower than formula predicts
• Foundation for all zone calculations

VO₂ Max Test: $250

Complete heart rate zone testing with personalized 5-zone system based on your physiology.

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Behind Hindquarter restaurant (second entrance off Dakota St.)

Contact:
Phone: 831-400-9227
Email: info@fitevals.com

Professional heart rate zone testing in Santa Cruz.