Understanding your 5 heart rate training zones
Training zones divide your cardiovascular output into intensity bands, each targeting different physiological adaptations. Most running coaches use a 5-zone system based on a percentage of maximum heart rate. The Karvonen method refines this by using heart rate reserve — the difference between your max and resting HR — making zones more personalised.
Zone 1 (50–60%) is pure recovery. Zone 2 (60–70%) builds your aerobic engine. Zone 3 (70–80%) improves lactate clearance. Zone 4 (80–90%) raises your threshold. Zone 5 (90–100%) targets VO2 max.
Zone training distribution guide
| Zone | % Max HR | Feel | Weekly % of training |
|---|---|---|---|
| Z1 Recovery | 50–60% | Very easy, conversational | 10% |
| Z2 Aerobic | 60–70% | Easy, full sentences | 60–70% |
| Z3 Tempo | 70–80% | Moderate, short sentences | 5–10% |
| Z4 Threshold | 80–90% | Hard, single words | 10% |
| Z5 VO2 Max | 90–100% | Maximum effort | 5% |
Frequently asked questions
What is the Karvonen method?
The Karvonen method uses heart rate reserve (max HR − resting HR): target BPM = resting HR + (% × HRR). This accounts for individual fitness level, making zones more accurate than simple % of max HR.
How do I find my max heart rate?
The standard estimate is 220 − age. A more accurate formula is 208 − (0.7 × age). The most accurate method is a field test or lab VO2 max assessment.
How much time should I spend in each zone?
80% of training should be in Zones 1–2 (easy aerobic), 20% in Zones 3–5. This 80/20 distribution, backed by research, maximises aerobic adaptation while controlling fatigue.
What is Zone 2 training?
Zone 2 (60–70% max HR) is conversational pace. It builds mitochondrial density and fat oxidation. Most elite runners do 60–70% of their total mileage in Zone 2.