Heart rate zones divide your heart rate into five intensity levels, each producing different training effects:
- Zone 1 (50–60% max HR): Very light — warm-up, recovery
- Zone 2 (60–70%): Light — fat burning, endurance base
- Zone 3 (70–80%): Moderate — aerobic fitness improvement
- Zone 4 (80–90%): Hard — performance, anaerobic threshold
- Zone 5 (90–100%): Maximum — sprints, VO2max training
Finding Your Max Heart Rate
Simple estimate: 220 - your age. A 30-year-old has an estimated max HR of 190 bpm. Zone 2 would be 114–133 bpm.