Heart Rate Zones Explained: Train Smarter, Not Harder

What the five training zones mean, how to calculate yours, and why most people train in entirely the wrong zone.

Step-by-Step Guide

Find your max heart rate: 220 minus your age gives a reasonable estimate; our calculator uses the more accurate Tanaka formula

Zone 1 (50-60%): warm-up and recovery. Zone 2 (60-70%): aerobic base and fat burning. Zone 3 (70-80%): aerobic threshold

Zone 4 (80-90%): lactate threshold - hard but sustainable for 20-40 min. Zone 5 (90-100%): maximum effort, short intervals only

Aim to spend 70-80% of weekly training volume in Zone 2 and limit Zone 4-5 work to 2 sessions per week maximum

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