Heart Rate Training Zones: The Complete Guide to Training by Heart Rate

Your heart rate is one of the most powerful tools for optimizing your workouts. Whether you want to burn more fat, improve endurance, or push your athletic performance to new levels, understanding heart rate training zones can transform how you exercise.

What Is Heart Rate Zone Training?

Heart rate zone training divides exercise intensity into different zones based on your heart rate. Each zone produces different physiological adaptations.

The Five Heart Rate Zones

• Zone 1 (50-60% MHR): Recovery, very light
• Zone 2 (60-70% MHR): Aerobic base, fat burning
• Zone 3 (70-80% MHR): Tempo, aerobic capacity
• Zone 4 (80-90% MHR): Threshold, speed development
• Zone 5 (90-100% MHR): Maximum, VO2 max improvement

Finding Your Maximum Heart Rate

• Traditional formula: 220 - Age
• Tanaka formula: 208 - (0.7 x Age) (more accurate for older adults)
• Field test: Maximum effort test with proper warm-up

Training Tips

• Elite athletes spend 80% of training in Zones 1-2
• Go easy on easy days, hard on hard days
• Zone 2 feels too easy but builds massive aerobic base

Conclusion

Heart rate zone training brings science to your workouts. Use our Heart Rate Zone Calculator to get started with structured, purposeful training.