Heart Rate Training: Zone by Zone Guide

Heart rate training uses your pulse to guide exercise intensity. Training in different zones produces different physiological adaptations.

Finding Your Max Heart Rate

The simplest estimate is 220 minus your age. More accurate methods include a lab test or a field test (all-out effort after warm-up). Use our Heart Rate Zones calculator for personalized zones.

The Five Zones

Zone 1 (50-60% max) is recovery pace, good for warm-ups and cool-downs. Zone 2 (60-70%) is the fat-burning zone where you can hold a conversation. Zone 3 (70-80%) is aerobic training that improves cardiovascular fitness. Zone 4 (80-90%) is threshold training that improves speed and lactate tolerance. Zone 5 (90-100%) is maximum effort for short intervals.

Zone 2 Training

Most endurance athletes spend 80% of training time in Zone 2. It builds aerobic base, improves fat oxidation, and promotes recovery. You should be able to hold a conversation while in Zone 2.

Applying Zones

For general fitness, mix Zone 2 endurance sessions with one or two higher intensity sessions per week. For weight loss, Zone 2 burns the highest percentage of calories from fat. For performance, include Zone 4 and 5 intervals.

Monitoring Tips

A heart rate monitor provides real-time feedback. Wrist-based monitors are convenient but less accurate than chest straps. Track your resting heart rate over time as a measure of fitness improvement.