Heart Rate Zones

Heart rate zones divide exercise intensity into 5 ranges based on your maximum heart rate. Each zone has specific benefits — from active recovery to maximum effort. Training in the right zone optimizes your results for your desired goal.

• Zone 1 (Recovery): Light walking, active rest days • Zone 2 (Fat Burn): The famous "fat burning zone" — long duration, low intensity • Zone 3 (Aerobic): Moderate running, cycling — improves endurance • Zone 4 (Threshold): Intervals, tempo runs — improves VO2 max • Zone 5 (Maximum): Short sprints, HIIT — only for short periods

• The 220-age formula is an estimate — actual max HR can vary ±10-15bpm • The Karvonen method is more accurate as it considers resting HR • 80% of cardio training should be in Zones 1-2 (80/20 principle) • Use a HR monitor (watch or chest strap) for accurate data • Don't train in Zone 5 for more than 5-10 minutes per session