Article · Sport & performance

Heart rate training zones. Train with more purpose.

A practical guide to recovery, endurance, threshold work and top-end speed — and how to match the right intensity to the right training goal.

8 minReading time
5Training zones
2Calculation methods

Not every session should feel the same. Some workouts support recovery, some build endurance, and others develop speed and power. Heart rate zones turn exercise intensity into a clear, useful system.

Key idea: the smartest training is not always the hardest. Real progress comes from matching the right intensity to the right goal.
Overview

The five-zone system

Zone 1 50–60%
Recovery
Zone 2 60–70%
Endurance
Zone 3 70–80%
Aerobic power
Zone 4 80–90%
Threshold
Zone 5 90–100%
Maximum
The five zones

Every zone has a purpose

Very light 50–60%

Zone 1 — Recovery

The easiest level of effort. Use it to keep moving without adding much stress, especially after harder sessions.

  • Active recovery and easy movement
  • Warm-ups and cool-downs
  • Walking, easy cycling or relaxed jogging
Light 60–70%

Zone 2 — Build your base

The foundation of endurance training. It strengthens the aerobic system and helps the body use energy efficiently over longer periods.

  • Builds aerobic endurance
  • Supports steady, sustainable effort
  • Ideal for longer sessions
Why it matters: Zone 2 makes harder training more sustainable later.
Moderate 70–80%

Zone 3 — Controlled progression

A controlled but clearly challenging intensity that supports aerobic power and tempo-style training.

  • Supports aerobic development
  • Works well for tempo sessions
  • Feels steady and moderately hard
Hard 80–90%

Zone 4 — Threshold

A demanding zone used to improve the ability to sustain faster paces and tolerate harder efforts for longer.

  • Improves threshold and speed endurance
  • Useful for intervals and hill repetitions
  • Usually needs more recovery afterwards
Maximum 90–100%

Zone 5 — Peak effort

The highest intensity, sustainable only for short periods. Best used for sprint work, HIIT and short maximal intervals.

  • Develops speed and explosive power
  • Best for short bursts
  • Use carefully with adequate recovery
The best athletes do not train hard every day. They train with intention.
How to use zones

Structure your training

Use each zone strategically

  • Zone 1 — recover and reset
  • Zone 2 — build your base
  • Zone 3 — develop aerobic power
  • Zone 4 — improve threshold
  • Zone 5 — train peak effort

Why it works

  • Every session has a clear purpose
  • Stress and recovery stay balanced
  • Progress becomes easier to track
  • Random effort becomes structured training
Calculate your zones

Two simple methods

Basic formula

HRmax = 220 − age

A quick estimate of maximum heart rate. Useful as a starting point, but best treated as an approximation.

  • Fast and easy
  • Good for beginners
  • Not highly personalised

Heart rate reserve

Target HR = Resting HR + (Max HR − Resting HR) × Intensity

Uses resting heart rate as well, making the estimate more individualised.

  • More personalised
  • Reflects fitness level better
  • Useful for structured training
Example: for a 27-year-old, estimated maximum heart rate is 193 bpm. Zone 3 would sit at roughly 135–154 bpm.
Example ranges

Training zones at age 27

Zone 1 96–116
Zone 2 116–135
Zone 3 135–154
Zone 4 154–174
Zone 5 174–193
Conclusion: heart rate zones make training more intentional. You stop simply exercising and begin training specific systems for a specific goal.

Train with more purpose.

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