Sam Gash: How heart rate training helps you understand your body

ARTICLE

1 March 2026

3 min read

Ever felt your motivation fizzle away when you couldn’t stick to a training program? Heart rate training could be the tool to help you surpass those feelings, as AIA Vitality Ambassador and endurance athlete Sam Gash explains.

Let’s get one thing out of the way – heart rate training is for everyone. It’s a great tool for both amateur and elite athletes, providing objective guidance on whether you’re exercising optimally. More importantly, it helps you train in a way you can sustain – for life.

What is heart rate training and how does it work?

Heart rate training involves keeping your heart rate within a set range during exercise, which reflects how hard your body is working.

These ranges are split into five heart rate zones, calculated using percentages of your maximum heart rate – generally estimated as 220 minus your age.

For example, if you’re 40 years old, your maximum heart rate is 180 beats per minute (bpm), and your training zones are based on that figure. Each zone plays a different role, from easier aerobic work to higher-intensity efforts.

How to track your heart rate during exercise

Most people track heart rate using a smartwatch with built-in heart rate monitoring. It’s the easiest way to see which zone you’re working out in – and to track the AIA Vitality Points you're earning along the way.

AIA Vitality rewards you based on how long you work out and the intensity of your heart rate, measured as a percentage of your age-related maximum. Here’s how points are earned across the three activity levels:

Light Activity (60% of max heart rate):
- 30-59 mins = 50 points
- 60-89 mins = 100 points
- 90+ mins = 150 points

Moderate Activity (70% of max heart rate):
- 30-59 mins = 100 points
- 60+ mins = 150 points

Vigorous Activity (80% of max heart rate):
- 10-19 mins = 50 points
- 20-29 mins = 100 points
- 30+ mins = 150 points

You can earn up to 150 points per day, and up to 15,000 Physical Activity points per membership year.

Save on Garmin devices with AIA Vitality

Don’t own a smartwatch? With AIA Vitality, you can get up to 25% off selected Garmin fitness devices

A compatible smartwatch helps you track and earn AIA Vitality Points, increasing your AIA Vitality Status, and unlocking greater rewards. What are you waiting for – it's time to get moving!

Why use heart rate training for long-term fitness and recovery?

No matter your athleticism, if you want to improve fitness, stay motivated, and avoid injury or burnout, heart rate training is for you.

Your heart rate is directly affected by the events in your life – no one rocks up to a training session in a neutral state.

Think of it like a feeler gauge on how your body is coping at that moment.

Training with this awareness helps you push when it’s right, and back off when it’s needed – a balance that supports long-term consistency.

Why running slower can help you get fitter – for longer

Lots of people think you need to run hard to get better, but that’s untrue. You have to run at many different levels to experience improvement, and heart rate training helps guide that mix.

Easier runs build your aerobic base and support recovery. Harder sessions still matter – but they’re just one part of the picture. Training for longevity, not just performance, makes it far easier to stick with year after year.

How to get started with heart rate training as a beginner?

If you’re new, keep it simple.

Choose any activity you enjoy – running, swimming, or HIIT. Start your workout, monitor your heart rate using your fitness device, and aim to stay mostly in zones one and two to begin with.

As your fitness builds, you can work your way up into higher zones. This way, progress feels achievable, not punishing.

Building healthy habits without burning out

One thing I love about heart rate training is steady, gradual progression.

Newer athletes tend to burn out early due to injury or lost motivation. Heart rate training helps manage both – supporting habits that keep you active, capable, and confident over the long term.

If you’re thinking about getting started, it’s a good idea to check in with your doctor to assess your current health and develop a training program.

Samantha Gash

Samantha Gash is an Australian endurance athlete, inspirational speaker, author, social impact entrepreneur and mother. In 2010, she made history by becoming the youngest person and first woman in the world to complete the 4 Deserts Grand Slam ultramarathon event. She has since run numerous ultra- events around the world, and raised hundreds of thousands of dollars for charity in the process. She is passionate about using her expeditions as a vehicle for driving social change.

Disclaimer:
Copyright © 2026 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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