Heart Rate Zones Explained: Train Smarter, Not Harder
Not every workout should feel hard. Heart rate zones help you control intensity so that easy days stay easy, and hard days are productive.
Estimating your maximum heart rate
A common rough formula is 220 minus your age. It's only an estimate and can be off by 10 beats or more per minute, but it's a useful starting point.
The five zones
| Zone | % of max HR | Feels like |
|---|---|---|
| 1 | 50–60% | Very easy, recovery |
| 2 | 60–70% | Easy, can chat |
| 3 | 70–80% | Moderate, short sentences |
| 4 | 80–90% | Hard, a few words |
| 5 | 90–100% | Max effort |
How to use them
- Spend most of your training time in zones 1 and 2 to build endurance.
- Add a small number of zone 4 and 5 sessions for speed.
- Use the talk test if you don't have a heart rate monitor.
Factors that change heart rate
Heat, stress, caffeine, poor sleep and illness can raise your heart rate, so treat the numbers as a guide, not a rule.
If you have a heart condition or take medication that affects heart rate, ask your doctor before training by heart rate.
