The 5 Heart Rate Training Zones
- Zone 1 (50–60% MHR): Very light — warm-up, recovery, and active rest.
- Zone 2 (60–70% MHR): Fat burning — base endurance, aerobic foundation.
- Zone 3 (70–80% MHR): Aerobic — improve cardiovascular efficiency.
- Zone 4 (80–90% MHR): Threshold — increase speed and lactate threshold.
- Zone 5 (90–100% MHR): Maximum — peak power and anaerobic capacity.
The Karvonen (Heart Rate Reserve) method is more personalised as it factors in your resting heart rate, giving more accurate zones than simple percentage-of-max.