Along your fitness journey, you’ve probably heard some mention of “zones” and how exercising in the right one will help you get better results. You may be wondering what these zones are and how to use them to your advantage.
Heart rate zones are percentages of your maximum heart rate that indicate the intensity of a workout. Discover the five zones and learn how to utilize them to maximize your workout effectiveness.
Heart Rate Zones and Why They Matter
Heart rate zones are personal ranges of heart rate that correspond to the intensity of an activity. They tell you how hard your heart is working to pump blood for any given exercise. Understanding these ranges is important to building a training program that meets your fitness goals, from steady-state cardio to interval training.
Everyone has their own resting and maximum heart rates. The range between these two measures is divided to form these zones. Your body’s fuel source varies between the different zones. Exercising within certain zones brings various benefits, such as weight loss, strength building, endurance, and injury prevention.
The Five Zones: Basics and How They Are Determined
There are five heart rate zones, ranked from 1 to 5, that determine the intensity of an exercise. The higher your heart rate, the higher zone you’re in. However, heart rate alone doesn’t decide which one someone is in. Instead, they’re based on an individual’s maximum heart rate.
Maximum heart rate (MHR) varies from person to person, so heart rate zones are determined by percentages of MHR. This means that two people can be in the same zone even if one’s heart rate is higher, because that person’s MHR is higher. Similarly, an exercise may place someone in one zone, while the same exercise places someone else in another, because their MHR and/or fitness level differ.
Heart Rate Zone 1: 50-60% of MHR
Zone 1 is a very low-intensity range using 50% to 60% of your MHR. This is typically the place you’re in when you’re warming up or cooling down. You should be able to hold a full conversation here.
These exercises promote blood flow and oxygen delivery to your muscles with minimal effort, making them ideal for recovery workouts or preparation for a more intense workout. Zone 1 training is also suitable for beginners, those returning from an injury, or anyone looking to reduce stress levels.
Heart Rate Zone 2: 60-70% of MHR
Zone 2 is a low-intensity range using 60% to 70% of your MHR. It consists of exercises that can be performed for longer periods of time with relative ease, such as light jogging, relaxed cycling, or leisurely swimming. You should be able to talk comfortably here, though you may need to catch your breath occasionally.
Zone 2 exercises help build endurance and aerobic capacity, making them ideal for extended cardio activities. This range also promotes the burning of fat as fuel, making it a suitable option for fat loss.
Heart Rate Zone 3: 70-80% of MHR
Zone 3 is a moderate-intensity range using 70% to 80% of your MHR. These exercises are comfortable but tough, such as steady runs or cycling. While the body still uses fat for fuel, it increasingly relies on carbohydrates during these exercises. Breathing will be noticeably harder, and you’ll only be able to speak in short bursts.
Zone 3 exercises improve aerobic fitness and encourage strength gains. However, because it falls between sustainable training and high-intensity work, this training struggles to reap the benefits of either and should be supplemented by training in other zones.
Heart Rate Zone 4: 80-90% of MHR
Zone 4 is a high-intensity range using 80% to 90% of your MHR. These exercises overlap with anaerobic exercise, making them difficult to sustain for prolonged periods. The body relies on carbohydrates to power through these exercises.
Zone 4 training targets speed and power gains. They are also more difficult to recover from, so they should be limited to once or twice a week.
Heart Rate Zone 5: 90-100% of MHR
Zone 5 is a very high-intensity range using 90% to 100% of your MHR. This is where your cardiovascular and respiratory systems are giving their all. These efforts are difficult, and potentially unsafe, to maintain for prolonged periods due to the high oxygen demands.
Zone 5 exercises, such as sprints, improve anaerobic endurance and increase speed and power by building fast-twitch muscle fibers.
Max Heart Rate & Heart Rate Reserve
Maximum heart rate, or the highest number of times your heart can beat per minute, varies from person to person. There are a few ways to calculate your MHR, but the simplest way is to subtract your age from 220. However, MHR is also influenced by fitness level and health conditions.
Heart rate reserve (HRR) is the difference between your resting heart rate (RHR) and your MHR. To calculate your RHR, set a timer for a minute, place two fingers on the inside of your wrist or the side of your neck, and count the number of beats in that minute. Then subtract your RHR from your MHR to find your HRR.
Two people with the same MHR may have different heart rate zones because their RHRs differ. Knowing your HRR can give you a greater idea of your ranges. To calculate your heart rate zones using HRR, use the Karvonen formula:
Heart Rate Zone = (HRR x Intensity) + RHR
Intensity refers to the percentage corresponding to whichever zone you wish to calculate.
Monitor Heart Rate with Wearables and Pulse Checks
Using wearable monitors can help you track your heart rate during exercise to ensure you’re in your desired zone. Commonly worn around the wrist, these fitness trackers often calculate your zones and provide a breakdown of how long you spent in each one. They also offer real-time updates of your heart rate so you can ensure you’re operating at the right intensity.
The Speediance Gym Monster 2’s app-syncing capabilities allow you to pair your fitness tracker with the home gym for real-time tracking of your heart rate, among other data.
Applying Heart Rate Zone Knowledge in a Smart Home Gym
While heart rate zones are typically used for running, they can be implemented at home. Using the Speediance Gym Monster 2, you can target your desired zones and track your progress by syncing the smart home gym with your heart rate monitor.
For example, target zones 1 and 2 using the rowing bench with a light weight, or reach zones 3 and 4 by implementing strength training with cardio, such as alternating between squats and rows. You can even reach zone 5 with all-out effort, though caution is needed to prevent overtraining or injury. Don’t forget to rest between sets.
Frequently Asked Questions
Is Zone 2 or 3 Better for Fat Loss?
Zone 2 is generally better than zone 3 for fat loss. In zone 2, your body primarily burns fat for energy, whereas zone 3 training relies on carbohydrates. While zone 3 burns more calories per minute, zone 2 is more sustainable, allowing you to burn more calories over time.
What Is Zone 1, Zone 2, Zone 3, and Zone 4 Cardio?
Zone 1-4 cardio involves training within various heart rate zones to reap a wide range of benefits. Zone 1 warms the body up for higher intensity, zone 2 helps build endurance, zone 3 improves speed, and zone 4 improves anaerobic capacity. Most of the training should be spent in zones 1-3 with high-intensity intervals sprinkled throughout.
Is It Better To Run in Zone 3 or 4?
Choosing to run in zones 3 or 4 depends on your fitness goals. Training in zone 3 builds aerobic endurance and improves your cardiovascular efficiency, while zone 4 running enhances speed and power.
Optimize Your Workouts and Reach Your Goals With Speediance
Whether you’re looking to burn fat or build strength, understanding your heart rate zones can help you create a training program that aligns with your goals. Zones differ in maximum heart rate and fitness level, so knowing how to calculate yours is essential.
Invest in a smart home gym to optimize your workouts. Target your desired heart rate zones with the Speediance Gym Monster 2 and work efficiently toward your goals.
