Anaerobic heart rate is the range at which your heart beats when your body can't get enough oxygen to fuel your muscles. This typically occurs between 80% and 90% of your maximum heart rate (MHR). During anaerobic exercise, your body relies on glucose from carbohydrates for energy, producing lactic acid as a byproduct. While efficient for short bursts of intense activity, the body struggles to clear this lactic acid buildup.
Understanding Anaerobic Heart Rate Zones
- Calculation: To determine your anaerobic heart rate zone, use this formula: (MHR – RHR) x (80-90%) + RHR. Here, MHR represents your maximum heart rate (often estimated as 220 minus your age), and RHR stands for your resting heart rate.
- Intensity: Anaerobic training involves high-intensity workouts, pushing your body beyond its aerobic capacity. Examples include sprinting, weightlifting, and high-intensity interval training (HIIT).
- Physiological Response: At this heart rate, breathing becomes rapid and shallow, and you'll experience muscle fatigue and lactic acid accumulation.
- Benefits: Anaerobic training builds muscle strength and power, improves speed and agility, and can even boost mood and reduce the risk of heart disease (as noted in the Whoop article).
Anaerobic vs. Aerobic Heart Rates
It's crucial to differentiate between anaerobic and aerobic heart rates. Aerobic exercise, in contrast, occurs at lower heart rate intensities, allowing your body to efficiently utilize oxygen to produce energy.
Several sources confirm the 80-90% MHR range for anaerobic heart rate. The Whoop article highlights the benefits of anaerobic training. Multiple articles from Healthline, Polar, Welltory, and others reiterate the heart rate range for anaerobic activity. These sources consistently emphasize the relationship between high-intensity exercise, lactic acid production, and the heart rate zone associated with anaerobic metabolism.
