Heart rate training zones
Updated on June 30, 2026 · by Rafael Rossi
Training by heart rate helps control intensity — not too easy, not too hard for the day's goal.
The 5 zones
- Z1 (50–60%): recovery and warm-up.
- Z2 (60–70%): aerobic base, fat burning, long runs.
- Z3 (70–80%): aerobic, comfortably hard.
- Z4 (80–90%): threshold, hard sessions.
- Z5 (90–100%): maximum, short intervals.
The Karvonen method
More accurate than a plain % of max HR because it uses heart rate reserve: target HR = (max HR − resting HR) × intensity + resting HR. Zones adjust to your fitness.
Measure resting HR correctly
On waking, still lying down, count beats for 1 minute. The fitter you are, the lower it tends to be.