Heart rate training zones: The Basics

To train effectively and purposefully, you should identify your training zones. These zones are based on your heart rate. They are essential for maximising your performance and achieving your running goals.

In this article, we'll look at what heart rate training zones are, how you use them for different purposes and what this means for your body.

What is the heart rate?

The heart rate is the number of heartbeats per minute. Your heart rate is a good parameter to control and monitor your training. It shows how hard your body is working during exercise. Depending on the training method, you can use it as a guide to achieve a planned increase in performance.

Resting heart rate

Resting heart rate is measured at the end of your workout. It's the time it takes for your heart rate to return to its pre-workout level. It's an indication of the health of your cardiovascular system.

Maximum heart rate (HRmax/MHR)

The maximum heart rate refers to the maximum number of contractions the heart muscle can perform in one minute. It depends on genetic predisposition, gender, and age, and is independent of the runner's performance level. This means that the training zones can remain the same as your performance improves. Only the running pace within each training zone changes.

What are heart rate training zones?

In endurance sports, training is divided into different heart rate training zones. These zones differ in intensity and duration and are based on a percentage of your maximum heart rate.

Heart rate zones are an indication of how hard your heart is working to pump blood and keep up with the exercise you’re doing. The higher your heart rate, the higher the heart rate zone, and the harder your body is working.

There are formulas for calculating your maximum heart rate, but most are not very accurate. So, you shouldn't rely on them alone. For a more accurate measurement, consider a field test, a spiroergometry or consulting a trainer.

But you can use a formula as a guide if you don't know your heart rate or haven't done a test yet.

The five heart rate training zones

The classification of these zones varies from sport to sport and from coach to coach. But the most common categorisation is into the following five zones, which I also use in my coaching work.

The five training zones are based on the intensity of the training in relation to your maximum heart rate. They are a way of measuring and organising your training intensity to make sure you're working at the right level for your training goals. Means, they help you improve endurance, speed, and overall fitness without overtraining or undertraining.

Table 1. The 5 heart rate zones.

Zone 1: Recovery

This zone supports your recovery process. You train at very low intensity to promote active recovery and increase your base endurance without overstressing your body. You usually do this within 24 hours of a hard session or race. 

Benefits: It supports active recovery and cardiovascular health and removes toxins from your body.

Feel: You can easily hold a conversation.

Recommended duration: 20-40 minutes

Intensity: Very light

% of HRmax: <65%

Examples: recovery run, warm-up and cool-down

Zone 2: BASE

This is the foundation of your endurance training. That's why it's called base training. A rule of thumb is to do 80% of your training in this zone. In this zone, your heart rate remains low, but the duration of your exercise is high.

This low-intensity training aims at aerobic metabolism, and at stabilising and developing your basic endurance. The main energy source is oxygen (aerobic). Here, fat burning plays a key role. This is why the long runs in this zone are also called fat metabolism or fat burning runs.

Benefits: It increases your overall endurance and aerobic capacity. Your body becomes better at burning fat, and your muscular fitness will increase along with your capillary density.

Feel: It’s comfortable enough to maintain a conversation, but you're working harder than in Zone 1. You should be able to continue at this intensity for a long time.

Recommended duration: 30-180 minutes

Intensity: Light

% of HRmax: 65-75%

Examples: long run, base run

Zone 3: Tempo

Training in this zone is used for economisation and development of your basic endurance, and to improve your aerobic performance. Energy is mainly supplied aerobically, So, your body uses oxygen to produce energy from fats and carbohydrates. In this zone, you train below the anaerobic threshold, which means that energy is produced without the formation of lactate.

Benefits: It improves oxygen uptake and utilisation. It increases capillarisation (the number of fine blood vessels) and cardiac output (the amount of blood the heart pumps per minute) and it improves your fat metabolism capacity. It also improves your speed, strength, efficiency, and running economy.

Feel: A conversation becomes challenging.

Recommended duration: 20-60 minutes

Intensity: Moderate

% of HRmax: 75-85%

Examples: steady-state run, fartlek, progression run, moderate-intensity intervals, training at marathon effort

Zone 4: Threshold

Training in this zone develops the ability to sustain high-intensity efforts for longer. It aims to improve aerobic-anaerobic metabolism, increase and develop basic endurance and train lactate tolerance.

Benefits: It improves your speed endurance. It also improves your VO2max (maximum oxygen uptake at high levels of exertion) and the growth of your heart muscle.

Feel: The effort feels challenging. You won't be able to go on for very long at this speed. Speaking is difficult.

Intensity: High

% of HRmax: 85-95%

Examples: tempo run, long (extensive) intervals, threshold training

Zone 5: Competition-specific

This zone is used to develop competition-specific endurance. It trains the fast muscle fibres, the central nervous system, and the anaerobic energy supply.

Benefits: It increases your speed, improves your VO2 max and increases your anaerobic capacity.

Feel: Your body works at maximum capacity. You can only keep up this pace for a few minutes as lactic acid builds up in your blood. Talking is out of the question.

Intensity: Very high

% of HRmax: >95%

Examples: sprints, short (intensive) intervals, max speed

NOTE: If you’re a beginner to running, you don’t need to train at this intensity (yet). If you’re an advanced runner, you can add intensive intervals to your training plan to help you achieve peak performance.

Adding training zones to your running routine

Including these zones in your training plan allows you to strategically target different aspects.

Variety is key if you want to become a better runner. 

This means that an effective training plan includes different training methods with different frequency, duration, and intensity. Try to mix up your training. This way you don't get stuck at the same intensity or run the same distance every time.

The majority of your sessions - about 80% - should be low-intensity, and the rest - about 20% - should be high-intensity, such as tempo runs and intervals.

Training zone tips for beginners

If you are a beginner runner, start with low-intensity training. You can monitor your heart rate to make sure you don't train too hard. If you don't use a heart rate monitor, stay in a zone where you can hold a conversation without gasping for breath. As you get fitter, you can slowly build up to higher zones.

Training zones are guidelines, not rules. Listen to your body and adjust your training based on how you feel and your current fitness level.

And remember: Recovery is important. Don't underestimate the importance of recovery runs and rest days. They're essential to prevent burnout and injury.

Unlock your Best Run

Understanding and using training zones is your tool to improve your performance and achieve your goals. Whether you're training for your first race or looking to improve your personal best, including training zones into your plan can help you run more effectively and with greater focus.

Not sure how to create a training plan with enough variation from your running heart rate zone? Get in touch with me. I can create a personalised training plan for you.

With a personalised training plan, you don't have to think about when or how to train. You can just focus on doing it.

Happy running!