Understanding the 5 Heart Rate Training Zones
Heart rate training zones are intensity ranges based on percentages of your maximum heart rate. Each zone targets different physiological adaptations and training benefits.
Zone 1: Recovery (50-60% Max HR)
- Purpose: Active recovery and easy base training
- Feel: Very easy, can hold full conversations
- Benefits: Promotes recovery, fat burning, aerobic base
- Training: Easy runs, cool-downs, recovery rides
Zone 2: Aerobic Base (60-70% Max HR)
- Purpose: Aerobic base building and fat oxidation
- Feel: Comfortable, conversational pace
- Benefits: Improves fat burning, mitochondrial function
- Training: Long runs, base rides, most training volume
Zone 3: Aerobic (70-80% Max HR)
- Purpose: Aerobic capacity development
- Feel: Moderate effort, some conversation possible
- Benefits: Improves aerobic power and endurance
- Training: Tempo runs, steady-state efforts
Zone 4: Lactate Threshold (80-90% Max HR)
- Purpose: Lactate threshold and VO2 max development
- Feel: Hard effort, difficult to talk
- Benefits: Improves lactate clearance and anaerobic capacity
- Training: Threshold intervals, race pace efforts
Zone 5: VO2 Max (90-100% Max HR)
- Purpose: Maximum aerobic power development
- Feel: Very hard, cannot speak
- Benefits: Improves VO2 max and anaerobic power
- Training: Short intervals, all-out efforts
How to Use Your Heart Rate Zones
Use these zones to structure your training program:
- 80/20 Rule: Spend 80% of training time in Zones 1-2, 20% in Zones 3-5
- Progressive Build: Start with more Zone 1-2, gradually add higher zones
- Periodization: Vary zone emphasis based on training phase
- Recovery: Use Zone 1 for active recovery days