I used to be really bad at listening to my body. In fact, I’d even ignore it trying to push through the pain. The concept of heart rate training zones was foreign to me and the main effort I knew was “beat other teammates”.

My attention was all over the place. In fact, the only place it wasn’t at was my body. I compared myself with others and tried to replicate or “beat” them in every training session, which mostly left me tired, over-trained and frustrated from not seeing desired results.

Heart rate training zones help to focus on personal goals

While talking with other athletes at one of my first training camps I learned that coach asks them to wear a strange device during training. It was 2005 and the word ‘heart rate monitor’ was not popular. I had no idea what that was or why it’s needed, but was eager to learn. So, I approached the coach to find out.

He told me that he analyses heart rate data after every session to see how well his athletes execute training programs and how their bodies react. What he also told me was that

It takes a lot of mental strength to push hard during training, but it’s much harder to know when to pull back.

That way, adjusting the training plan to the athlete’s current condition will lead to better and more sustainable results.

To say I was hooked would be an understatement. Until then I only had an on/off switch and thought you go hard in training, recover and repeat the next day. I had no idea how much opportunity there is in varying training intensity. Most importantly, that you can actually quantify and measure it.

I got my first heart rate monitor within months of returning from that training camp and used it daily to track my heart rate before, during and after sessions ever since.

Over the years I learned how my body responds to stress, what effect different intensities and training sessions have on it and, ultimately, how training programs should be designed/adjusted and executed.

Heart rate helps to monitor current fitness condition

During training heart rate serves as a good reference point and, unlike power or speed, shows how intense the effort is on the body. It’s aligned with current condition and will be higher if body is under more stress.

An athlete may be tired, had a restless night or fighting a cold, all of which can impact the session. Focusing on maintaining a certain speed or power in such case will more likely cause more harm than good.

Heart rate training zones help to train at required intensity according to the current condition and not unintentionally pushing the body over the limit.

Heart rate training zones
Heart rate training zones help to set a specific training intensity for every session and avoid pushing the body too hard if it’s not fully recovered

Using heart rate training zones in training quickly improved results from my training efforts, as I learned to listen to my body and was able to better focus on my improvement areas.

I noticed that in most cases what felt like 70% was often 80% or even 90%, as I got carried away competing with others.

It was very useful to finally know what and how to focus on. Over time I learned to balance fatigue and noticed that results from my training improved substantially. I had more energy to go hard when it was required. Also, I recovered much quicker from sessions, as I was not draining energy in vain.

So, how does this all actually work?

All 5 heart rate training zones explained

Each training intensity triggers a specific physiological process and adaptation in the body. Structuring sessions around a certain effort allows athletes to customize their training and adapt it for specific needs.

In essence,

Heart rate training zones are ranges of intensities where the heart rate falls in.

Zones are always a reference to maximum capacity, so knowing athlete’s maximum is a pre-requisite for setting these up.

There are five heart rate training zones that categorize every intensity level:

ZoneTarget Heart RateBenefit From Training
Z150% – 60%Warmup / Recovery
Z260% – 70%Aerobic Base
Z370% – 80%Aerobic Endurance
Z480% – 90%Anaerobic Capacity
Z590% – 100%Speed Training

To calculate heart rates all you need to do is input your data in the Target Heart Rate formula = [Max HR – Resting HR] * xx% + Resting HR.

Target Heart Rate is a heart rate adjusted for both maximum and resting heart rates. Using this formula will provide more accurate zones, compared to simple percentage of Max HR.

Related: What Is Target Heart Rate Zone And How To Calculate Yours

Once heart rate training zones are calculated, next step is to create a structured training plan. Every phase of that plan should focus on specific area (endurance/power/speed), measured as time spent in relevant zones.

And that’s all the magic.

If you don’t have a coach, I’d be happy to create a program and coach you. Go to my personal training page for more info.

Heart Rate Training Zone calculation accuracy

There are concerns that heart rate training zones that are estimated are too generalized and may not be overall accurate. However, actual zone ranges tend to deviate only slightly for each individual. This is not enough to significantly impact the overall benefit from focused training.

Yes, the most precise way to determine heart rate zones would be to take a supervised VO2 max lab test. Such test measures the speed of lactate accumulation and respective oxygen intake throughout the exercise. Based on the data aerobic and anaerobic thresholds are established which are key reference points in determining heart rate training zones.

Over the years and multiple lab tests, however, I noticed that these ranges tend to deviate only by around 1-2% (up to 5 bpm).

What is low and high intensity training?

There’s a bit more than percentages behind the concept of training zones.

As we increase intensity of an exercise, the body changes the way it sources energy. At low intensity, body primarily uses oxygen (aerobic mode) to convert fats into energy. That process is slow, so at high intensity when the body needs energy fast it focuses on converting carbohydrates (sugars or stored glycogen) to energy instead. This does not require oxygen, so it’s called ‘anaerobic’ mode.

Logically, high intensity training is more taxing on the body and should be approached carefully. Too much too soon can cause all progress to stall and put the athlete into a plateau for quite a while.

To simplify things, there are virtually 2 points around which training zones are organized – aerobic and anaerobic thresholds.

What are aerobic and anaerobic thresholds?

Aerobic Threshold is the intensity level after which the body starts to slowly accumulate lactic acid (or muscle fatigue). The effort at this moment is still not that hard, so the athlete is able to maintain it for 5,6,7 hours and more.

The higher the aerobic threshold – the faster an athlete can swim/bike/run/etc. for long periods of time.

Anaerobic Threshold, on the other hand, is the intensity level after which the body cannot deal with muscle fatigue anymore. It starts to build up very quickly and there’s very limited time that this intensity can be maintained (minutes only).

More time spent in training around the anaerobic threshold will make muscles more resistant to lactic acid build up. This will help to maintain very high speed for longer (critical for races of 1-5 minutes in duration).

heart rate training zones chart
This is an example of a VO2 max test where an athlete ran on a treadmill at ever increasing speed. Black line shows how the lactic acid accumulated in his muscles

The good news is that both thresholds can be ‘improved’ through a mix of low and high intensity training. That’s why it’s critical to have a training plan with a specific mix of heart rate training zones focused on the goal race distance.

Zone 1 training – warmup & recovery

Effort: very easy
Target heart rate:
 50% – 60%
Duration: all day, if needed

Zone 1 is the exercise intensity up to the level of the aerobic threshold. The intensity is so low that all lactic acid accumulated or produced in the muscles is being utilized (the line on the graph above goes down or remains horizontal).

Zone 1 training feels almost effortless and i’s the pace you can easily maintain for a whole day (with rest and lunch stops, obviously). It’s the time to chat with others, as it’s possible to hold a conversation, and focus on proper technique.

Spending extended amount of time in Zone 1 “stretches” the heart and allows it to pump more blood. After this point it’s only the heart rate that increases.

Zone 1 training benefits

As this is a very low intensity zone, training in it doesn’t add fatigue.

Instead, it promotes blood flow to the muscles, which speeds up recovery between intervals or harder training sessions.

Sample Zone 1 training sessions

zone 1 training benefits
Zone 1 is perfect for recovery sessions, social activities and even cross-training like SUP paddling or hiking.

Zone 2 training: aerobic base / easy pace

Effort: easy
Target heart rate:
 60% – 70%
Duration: 1+ hours

Zone 2 is the exercise intensity just after the aerobic threshold. Exercising in this zone still feels easy. So easy that you may feel you’re not training hard enough – the athlete should be able to breath through the nose the whole time.

But that’s the beauty of it – by spending extended amount of time just over aerobic threshold the body gradually becomes more endure and is able to go faster at low intensity.

Over time body will get better at burning fat and overall muscular endurance will increase, making you much faster.

Even elite athletes racing in Ironman triathlon spent at least 8 hours completing the course and most of the time is spent in high Zone 2. And these guys are able to run a 2:40 marathon at this intensity.

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