Calculate your 5 cardio training zones to optimize fat burning, endurance, and performance.
š What are HR zones?
Heart rate zones divide exercise intensity into 5 ranges based on your maximum heart rate. Each zone has specific benefits ā from active recovery to maximum effort. Training in the right zone optimizes your results for your desired goal.
šÆ When to train in each zone
ā¢ Zone 1 (Recovery): Light walking, active rest days
ā¢ Zone 2 (Fat Burn): The famous "fat burning zone" ā long duration, low intensity
ā¢ Zone 3 (Aerobic): Moderate running, cycling ā improves endurance
ā¢ Zone 4 (Threshold): Intervals, tempo runs ā improves VO2 max
ā¢ Zone 5 (Maximum): Short sprints, HIIT ā only for short periods
š” Practical tips
ā¢ The 220-age formula is an estimate ā actual max HR can vary Ā±10-15bpm
ā¢ The Karvonen method is more accurate as it considers resting HR
ā¢ 80% of cardio training should be in Zones 1-2 (80/20 principle)
ā¢ Use a HR monitor (watch or chest strap) for accurate data
ā¢ Don't train in Zone 5 for more than 5-10 minutes per session
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