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Heart Rate Training Zones Explained
Formula
Heart rate training zones divide your effort levels into five zones based on percentage of maximum heart rate. Training in different zones produces different physiological adaptations.
The Karvonen method accounts for your resting heart rate, producing more personalized zones. Zone 2 (60-70%) builds aerobic base, while Zone 4 (80-90%) improves lactate threshold.
Common use cases:
- Structuring training by heart rate
- Fat-burning zone workouts
- Race-day effort management
Frequently Asked Questions
Maria Gonzalez
Registered Dietitian, RD, MPH
Maria is a Registered Dietitian with a Master's in Public Health. She focuses on evidence-based nutrition assessment tools including BMI, calorie calculations, and body composition analysis.
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