50-60% of Max HR
Warm-up, recovery, improving circulation, and basic endurance
60-70% of Max HR
Fat burning, aerobic base building, and endurance training
70-80% of Max HR
Aerobic endurance, improving cardiovascular efficiency, and lactic acid tolerance
80-90% of Max HR
Anaerobic threshold, speed endurance, and improving the ability to sustain high-intensity efforts
Zone 5: Maximum/Very High
-- bpm
90-100% of Max HR
Short bursts of maximum effort to build power and peak performance
Zones 1-2: Ideal for beginners, recovery sessions, or long-duration activities focused on fat oxidation.
Zone 3: Best for improving aerobic capacity and overall fitness. Often used in steady-state cardio workouts.
Zones 4-5: Suitable for advanced athletes focusing on speed, power, or interval training. These zones rely more on carbohydrates as fuel.