Heart Rate Zones Explained: Train Smarter, Not Just Harder
Training by heart rate takes the guesswork out of cardio, letting you match your effort to your goal. Understanding the zones helps you train more effectively for fat loss, endurance or performance.
The five heart rate zones
- Zone 1 (50-60% max) — very light, recovery
- Zone 2 (60-70%) — light, builds aerobic base and fat burning
- Zone 3 (70-80%) — moderate, aerobic fitness
- Zone 4 (80-90%) — hard, boosts performance
- Zone 5 (90-100%) — max effort, short bursts
How to find your zones
Estimate your max heart rate roughly as 220 minus your age, then calculate the percentages. A heart rate monitor or smartwatch makes tracking easy. These are estimates — use how you feel as a sanity check.
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Zone 2 is underrated
Much of your cardio should be easy Zone 2 work — it builds your aerobic base, improves fat utilisation and is sustainable. Balance it with occasional higher-intensity sessions for a well-rounded approach.
The takeaway
Use heart rate zones to train with purpose: plenty of easy Zone 2 for your base, plus some higher-intensity work. It's a simple way to train smarter and get more from your cardio.
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