There are essentially five different training zones, 1–5, and your training plan could, depending on your targeted event,
include workouts in all of these five zones. Below is a breakdown of what each zone means in terms of your heart rate and also what the benefits of training in that heart rate zone are.
Heart Rate Zone 1:
50–60% OF HRMax
This is the very low-intensity zone (Z1). Training at this intensity will boost your recovery and get you ready to train in the higher heart rate zones.
We prefer our athletes to do active rather than passive recovery understanding that the movement does more to increase blood flow and thus clear metabolites and providing nutrient-rich blood to tired areas.
To train at this intensity, pick sports during which you can easily control your heart rate, such as walking or cycling on an indoor trainer
Heart Rate Zone 2:
60–70% OF HRMax
Exercising in heart rate Zone 2 (Z2) feels light and you should be able to keep going for a long time at this intensity. This is the zone that improves your general endurance: your body will get better at oxidizing fat (using fat for energy) and your muscular fitness will increase along with your capillary density.
Training in heart rate zone 2 is an essential part of every Endurance athletes program. Be strict about staying in this zone when doing your base work and endurance sessions and you’ll reap the benefits later.
Heart Rate Zone 3:
70–80% OF HRMax
Training in Zone 3 (Z3) is especially effective for improving the efficiency of blood circulation in the heart and skeletal muscles. This is the zone in which that pesky lactic acid starts building up in your bloodstream.
Training in this zone will make moderate efforts easier and improve your efficiency.
Heart Rate Zone 4:
80–90% OF HRMax
Zone 4 (Z4) is where the going gets tough. Your breathing will labour and your body will be operating at or around your anaerobic* threshold.
If you train at this intensity, you’ll improve your speed endurance. Your body will get better at using carbohydrates for energy and you’ll be able to withstand higher levels of lactic acid in your blood for longer.
Heart Rate Zone 5:
90–100% OF HRMax
Heart Rate Zone 5 (Z5) is your maximal effort. Your heart and your blood and respiratory system will be working at their maximal capacity. Lactic acid will build up in your blood and after a few minutes, you won’t be able to continue at this intensity.
If you’re just starting out or have only been training for a short time (2 full seasons without injury), you probably won’t have to train at this intensity; there are risks to very high-intensity training. If you’re an advanced athlete or an intermediate athlete with at least 2 full seasons (without injury) completed, look into incorporating Z5 interval training into your training plan for peak performance.
*anaerobic means without oxygen. At no point do you stop using oxygen, the body is just unable to produce energy through the aerobic channels and there is a build-up of metabolites at a faster rate than it can be cleared.