What Heart Rate Zone Should You Train In?
Which heart-rate zone to train in and when: most time easy in Zone 2, a controlled dose at threshold, a little in Zone 5. Plus how to find your zones.
Train mostly in Zone 1 to Zone 2. Spend most of your time there, add a controlled dose of threshold work (Zone 3 to Zone 4), and keep hard Zone 5 work small. Roughly 80 percent of sessions easy, 20 percent hard. That distribution, not any single zone, is what makes you faster over months.
What are the 5 heart-rate zones?
Each zone is a band of your maximum or threshold heart rate, and each trains a different system.
- Zone 1, recovery (50 to 60 percent of max HR): Very light. Blood flow without fatigue.
- Zone 2, aerobic base (60 to 70 percent): Conversational. Builds capillaries, mitochondria and fat oxidation. Most of your hours go here.
- Zone 3, tempo (70 to 80 percent): Moderately hard. Useful, but the "gray zone" if you drift into it on easy days.
- Zone 4, threshold (80 to 90 percent): About the effort you can hold for an hour. Trains lactate clearance and sustained pace.
- Zone 5, VO2max (90 to 100 percent): Maximal intervals. Short and used sparingly.
Not every system uses these five bands. Compare them on the heart-rate zone models page.
Why should most of your training be easy?
Easy Zone 2 work builds the aerobic base every other effort draws on, and it does so with low fatigue, so you can stack a lot of it week after week. Below the aerobic threshold you recover quickly. Push everything into the middle and you arrive at every workout slightly tired: never fresh enough for real quality, never easy enough to recover.
What is 80/20 or polarized training?
Polarized training is the pattern found in elite endurance athletes: most training time well below threshold, a meaningful slice well above it, and little in between. The shorthand is 80/20. The exact ratio matters less than the shape. The full breakdown is on the polarized training page.
How do you find your heart-rate zones?
Three methods, from roughest to most personal.
From maximum heart rate. Percentages of your max HR. Formula estimates carry real error, so a tested figure is far better. See max heart rate.
From lactate-threshold heart rate (LTHR). Your lactate threshold is the intensity above which lactate accumulates faster than you clear it. Zones anchored to a tested LTHR place your threshold and tempo bands far more accurately. See LTHR zones.
Karvonen, the heart-rate-reserve method. Uses max HR minus resting HR, so the zones adapt to your fitness. See the Karvonen method.
최대 심박수
185bpm
| 존 | 범위 | 무엇을 단련하는가 |
|---|---|---|
| Z1 | 회복 93–111 bpm | 능동적 회복과 워밍업; 피로를 더하지 않으면서 혈류를 촉진합니다. 매우 쉬움, RPE 1–2. 자유로운 대화가 가능하고 숨이 거의 차지 않습니다. |
| Z2 | 지구력 111–130 bpm | 유산소 기초, 지방 산화, 모세혈관 밀도를 키우는 가장 기본이 되는 존입니다. 편안함, RPE 3–4. 완전한 문장으로 말할 수 있습니다. |
| Z3 | 템포 130–148 bpm | 유산소 능력과 근지구력; '적당히 힘든' 꾸준한 운동입니다. 힘이 들어감, RPE 5–6. 짧은 문장만 가능합니다. |
| Z4 | 역치 148–167 bpm | 젖산 역치, 즉 지속 가능한 레이스 페이스의 상한선입니다. 힘듦, RPE 7–8. 한 번에 몇 마디 정도만 가능합니다. |
| Z5 | VO₂max 167–185 bpm | 짧고 강한 인터벌을 통한 최대 유산소 파워와 VO₂max입니다. 매우 힘듦에서 최대까지, RPE 9–10. 말을 할 수 없습니다. |
Z1 · 회복. 능동적 회복과 워밍업; 피로를 더하지 않으면서 혈류를 촉진합니다. 매우 쉬움, RPE 1–2. 자유로운 대화가 가능하고 숨이 거의 차지 않습니다.
Z2 · 지구력. 유산소 기초, 지방 산화, 모세혈관 밀도를 키우는 가장 기본이 되는 존입니다. 편안함, RPE 3–4. 완전한 문장으로 말할 수 있습니다.
Z3 · 템포. 유산소 능력과 근지구력; '적당히 힘든' 꾸준한 운동입니다. 힘이 들어감, RPE 5–6. 짧은 문장만 가능합니다.
Z4 · 역치. 젖산 역치, 즉 지속 가능한 레이스 페이스의 상한선입니다. 힘듦, RPE 7–8. 한 번에 몇 마디 정도만 가능합니다.
Z5 · VO₂max. 짧고 강한 인터벌을 통한 최대 유산소 파워와 VO₂max입니다. 매우 힘듦에서 최대까지, RPE 9–10. 말을 할 수 없습니다.
- 존은 최대 심박수의 단순 백분율입니다(Z1 50–60%에서 Z5 90–100%까지). 설정하기 쉽지만 HRmax가 정확하다는 전제가 필요합니다.
- 심박수는 운동 강도보다 1–3분 늦게 반응하며, 더위나 탈수 상태에서 위로 표류합니다('심박수 표류'). 따라서 짧고 강한 노력은 느낌으로 다루세요.
당신의 개인 맞춤 결과가 담긴 PDF와, 언제든 다시 열 수 있는 QR 코드.
Which zone should I train in for my goal?
- Building a base or recovering: Zone 1 to Zone 2. The bulk of your week. If you are new to structured training, almost all of it for the first several weeks.
- Quality days: Zone 4 threshold intervals or Zone 5 VO2max repeats. One to two sessions a week is plenty.
- Race-specific or tempo work: Zone 3 has a place for events held at that intensity. Use it on purpose, never by drifting into it on easy days.
Keep easy days easy so hard days can be hard.
How accurate are heart-rate zones?
- Formulas are population averages. Your max HR can sit well above or below the formula. Testing beats estimating.
- Heart rate lags. On short intervals the monitor may only read Zone 5 when the rep is half over. Use perceived effort, power or pace for very short work.
- Daily noise is real. Heat, dehydration, caffeine, stress, sleep and cardiac drift all shift heart rate at the same effort. Treat zones as a guide, especially on easy days where the job is to stay easy.
Sources
- Stephen Seiler, training-intensity distribution research (polarized, roughly 80/20)
- Martti Karvonen and colleagues, the heart-rate-reserve method
- Joe Friel, the lactate-threshold heart-rate (LTHR) zone framework