Setting up your heart rate zones correctly is the single most important factor in making the Bootcamp HRZ Competition fair, accurate, and motivating.
The HRZ Competition is a fun, optional add-on for members who enjoy tracking and competing. It is not mandatory to participate in bootcamp sessions. Just show up, work hard, and have fun — that's what really matters! 💪
Zone 3
70-80%
1 pt/min
Zone 4
80-90%
2 pts/min
Zone 5
90-100%
3 pts/min
Your heart rate zones define the scoring boundaries for our bootcamp game. If these zones are set incorrectly, the entire game becomes unfair.
When zones are miscalibrated, some members rack up Zone 5 points during moderate efforts while others can't reach Zone 4 despite pushing to their absolute limits.
Two people of the same age can have maximum heart rates that differ by 20-40 beats per minute. Your resting heart rate, fitness level, genetics, and even medication can significantly affect where your zones should be set.
Nearly every fitness watch uses the classic "220 minus your age" formula. If you're 35 years old, your watch assumes your max HR is 185 bpm.
The problem: Research reveals this formula has no rigorous scientific foundation. The standard deviation is 10-12 bpm—meaning your true max could be 24+ bpm different from the prediction!
| Zone | % Max HR | Description |
|---|---|---|
| Zone 1 | 50-60% | Very light, warm-up |
| Zone 2 | 60-70% | Light, conversational |
| Zone 3 | 70-80% | Moderate aerobic |
| Zone 4 | 80-90% | Hard effort |
| Zone 5 | 90-100% | Maximum effort |
These improve on "220 minus age" but are still population averages:
Tanaka Formula
208 - (0.7 × age)
Better for people over 40
Nes Formula
211 - (0.64 × age)
Most accurate for fit individuals
💡 Best approach: For bootcamp, you need YOUR actual numbers from a field test.
Click on your watch brand for step-by-step instructions:
💡 You can also do this from the Watch app on your iPhone under My Watch → Workout → Heart Rate Zones.
Note: Fitbit doesn't allow individual zone editing, but you can set a custom max HR.
To set truly accurate zones, you need to know your actual maximum heart rate—not an estimated one.
Laboratory Testing
Gold standard accuracy with ECG monitoring. Expensive but most precise.
Field Testing (Hill Repeats)
Structured workout to push you to max HR. Best option for most members.
Observational
Track highest HR over several hard workouts. Safest but least precise.
Find a moderate hill that takes 2-3 minutes to run up. Bring a partner for safety.
Step 1: Warm Up
10-15 minutes until sweating and heart rate elevated
Step 2: First Interval
Run up hill at ~80-85% effort. Note HR. Jog back down.
Step 3: Second Interval
Run faster, building to 3km race pace. Note HR.
Step 4: Third Interval (MAX EFFORT)
Run as hard as you possibly can for 1-2 minutes. Highest HR = your maximum.
Step 5: Cool Down
At least 10 minutes of easy walking or jogging
⚠️ Safety: Only do this test if you're healthy and training regularly. Stop immediately if you feel dizzy, nauseous, or experience chest pain.
Enter your maximum heart rate to calculate your personal zones:
Zone 1 (50-60%)
-
Zone 2 (60-70%)
-
Zone 3 (70-80%)
1 pt/min
-
Zone 4 (80-90%)
2 pts/min
-
Zone 5 (90-100%)
3 pts/min
-
Frustrated that you're giving everything but stuck in Zone 4? Here are the common reasons:
Zones Set Too High
If the "220 minus age" formula overestimates your max HR, Zone 5 is set impossibly high.
Not Actually at Maximum
Zone 5 feels genuinely awful: can't talk, desperate breathing, legs screaming. If you could keep going, you're in Zone 4.
Heart Rate Lag Time
There's a 20-60 second lag. During short sprints, you might finish before HR catches up.
Your Fitness Has Improved!
As you get fitter, your heart becomes more efficient. This is a good thing!
Medication Effects
Beta-blockers and some heart medications lower HR by 20-35 bpm. Inform your doctor if doing HIIT.
Wrist (Optical)
Chest Strap (ECG)
RECOMMENDED for competition
Tips for Wrist Monitors:
While accurate zones matter for fairness, remember the spirit of the bootcamp HRZ game: it's about celebrating effort, consistency, and showing up—not obsessing over every heartbeat.
Perceived Effort Guide:
Zone 2 = chat easily • Zone 3 = breaths interrupt • Zone 4 = few words only • Zone 5 = can't speak
🏆🔥
See you at the top of the leaderboard!
Rise and Shine Fitness ☀️
Heatherside Outdoor Bootcamp
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