The Most Useful Explanation of the 5 Heart Rate Zones
When you think about the word “cardio” I’m sure you’re not thinking of the 5 heart rate zones. For a lot of people the word “cardio” (when used to describe cardiovascular training) conjures feelings of dread, exhaustion, and the unmistakable memory of sweat.
But cardio does - in fact - have a place in our post-sports lives. And not all cardio has to be an all out hill sprint or HIIT class. It actually shouldn’t. If you’re looking to get healthy and want to heal your relationship with cardio, then this post is for you.
It’s time to get to know cardio a little better by understanding the five different heart rate zones, what’s going on in your body when you’re in each of them, and how to use them to reach your fitness goals.
The 5 Heart Rate Zones
The most basic way to refer to the five heart rate zones are by numbers (1-5). Each zone has a different impact on your body and the outcome of your workout.
My zones here might be slightly different than heart rate zones you find somewhere else, and that’s OK! These are more like guidelines than anything else.
Please note: I’m not going to include how many beats per minute for each zone because that depends on your specific age and fitness. The most important thing to do after you understand the zones is to find your maximum heart rate.
You can use this heart rate zone calculator, or just reference your fitness wearable! Most of them have it built-in.
Zone 1: Warm-Up
Also know as the recovery or easy cardio, this first heart rate zone is probably not even what former athletes would consider to be “cardio.” We’re only pushing our heart to about 50-60% of its max rate, so it’s easy to keep up. conversation.
This zone is where you should begin your workouts, allowing your body to transition gradually from rest to exercise. During this stage, your heart rate should remain relatively low, which helps to increase blood flow to the muscles, preparing them for more intense activity. Engaging in zone 1 activities helps to prevent injuries and ensures that your body is ready to handle higher levels of exertion.
Walking, jogging, light cycling - these are all activities that fall into zone 1. A good way to know if you’re still in zone 1 cardio is to see if you can easily hold a conversation. When we’re in zone 1, we burn less calories than we would in any other zone, but we can keep it up for a longer period of time. We’re also drawing from fat more than when we’re in any other zone. Zone 1 cardio burns about 85% fat.
Zone 2: Fat-Burning
This is one of my favorites! I love to program a ton of zone 2 cardio for my 1:1 coaching clients looking to burn fat and gain muscle (body recomposition!). Honestly, it can do way more for these types of goals than running suicides every could.
For zone 2 cardio, we’re working at a moderate intensity level at about 60-70% of our max heart rate. You should be able to have a conversation, but it’s not as easy as in zone 1. You may have to take a break to catch your breath. This could include activities like a faster jog, dancing, aerobics, rowing, or elliptical training.
As the big name in bold suggests, when we work at zone 2 we are burning fat. Approximately 65% of what we’re burning is fat here and that is great if one of your fitness goals is to lose fat.
Spending time in zone 2 not only helps with fat loss but also contributes to improved cardiovascular health. Regular training in this zone strengthens the heart muscle, enhances blood flow, and increases the efficiency of oxygen transport in the body.
Over time, if you consistently engage in zone 2 training you’ll likely notice improvements in your aerobic capacity. Basically you’ll be able to perform at higher intensities with less effort. This adaptability is essential for long-term success in any fitness program.
Zone 3: Aerobic
Next up - zone 3. This is probably the cardio you’re thinking of. Also know as tempo and moderate, zone 3 cardio picks up the pace at 70-80% of your maximum heart rate. You might be in zone 3 if talking is still doable, but takes a lot of effort.
This zone is particularly beneficial for improving your cardiovascular fitness, endurance, and overall performance. Training in zone 3 helps your body become more efficient at utilizing oxygen, which is crucial for sustaining longer workouts. This zone is ideal for those looking to build endurance, as it allows you to push your limits while still benefiting from aerobic conditioning. In this zone, you’re burning 45% fat. The other 55% of energy used comes from carbohydrates and protein.
Regularly working out in this zone increases your cardiovascular capacity, allowing you to perform daily activities with greater ease. It can also enhance your body’s ability to handle higher levels of stress, both physically and mentally. By incorporating zone 3 workouts into your routine, you can expect to experience better performance in races, competitions, or even recreational sports, ultimately leading to a more fulfilling and active lifestyle.
Zone 4: Redline/Anaerobic
Zone 4 is known as the anaerobic threshold zone, which typically falls between 80-90% of your maximum heart rate. Training in this zone is characterized by high intensity and is aimed at improving your anaerobic capacity. Anaerobic capacity is your body’s ability to perform at high intensities for short durations without relying on oxygen. This zone is crucial for athletes and fitness enthusiasts who wish to enhance their speed, power, and overall performance.
In Zone 4, your heart rate will be elevated, and you will likely experience significant fatigue. This is not the time to be chit-chatting with your girlfriends, OK?
Your breathing will be heavy, and conversation will be nearly impossible as your heart works at 80-90% it’s maximum capacity. If you were worried about where the hill sprints were going to come up, this is it! This is also where you’ll find HIIT, other sprints, or tempo runs.
This type of training is not only effective for improving your cardiovascular fitness but also plays a vital role in increasing your lactate threshold, enabling you to sustain higher intensities for longer periods. While in zone 4, we stop burning fat and instead burn carbs and proteins.
Zone 4 helps up get faster and stronger, but isn’t something we want to be doing every day if we want a sustainable fitness program that helps us reach body recomposition.
Zone 5: Maximum
Peak, VO2 max, maximum effort - Whatever you want to call it, this is the really “scary” stuff (to some of us, anyway). This is where we’re going all out - working at 90-100% of our max heart rate. Again - we’re just burning carbs and protein here, not fat. And girl I promise you - you’re not having a conversation while in zone 5.
This is where you push your body to its absolute limits, engaging in short bursts of very high-intensity activity. Training in this zone is mostly for athletes aiming to improve their peak performance and develop explosive power.
When you think of zone 5 workouts, think of the hardest HIIT class you’ve ever suffered through or the steepest hill sprint you almost couldn’t get up. In this zone, your heart rate will be at its peak, and you will likely experience fatigue very quickly.
If you're going to access this zone in your workouts, the key to effective training in zone 5 is to balance high-intensity efforts with adequate rest periods to allow for recovery. This approach helps to maximize the benefits while minimizing the risk of overtraining.
Regularly pushing your limits in this zone enhances your anaerobic capacity and can lead to significant improvements in your metabolic rate. This allows you to burn more calories even at rest. But it’s important not to jump right into zone 5 and to use in sparingly throughout your workout program depending on your goals.
Need Help Programming Your Cardio workouts?
Incorporating heart rate zone training into your fitness routine can lead to significant improvements in cardiovascular fitness, overall performance, and health. Whether you aim to lose weight, build endurance, or enhance athletic performance, you need to utilize the right heart rate zones at the right times.
Ultimately, mastering your cardiovascular fitness through heart rate zone training is an empowering journey. By committing to this structured approach, you are not only investing in your physical health but also enhancing your overall quality of life.
If you need help trying to figure out how to structure your cardio activities to reach your overall fitness goals, working with a fitness coach can help. Together, we can explore the depths of your capabilities and find newfound strength, endurance, and resilience, paving the way for a healthier and more active future.
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