What are the 5 training zones?

Zone 1 (50-60% HRmax): active recovery. Zone 2 (60-70%): aerobic base and fat burning. Zone 3 (70-80%): aerobic power. Zone 4 (80-90%): lactate threshold. Zone 5 (90-100%): VO2 max and speed.

Which zone should I train in most?

The 80/20 principle suggests 80% of training volume should be in Zone 1-2 (easy) and 20% in Zone 4-5 (hard). Most recreational athletes do the opposite, which limits progress.

What is Zone 2 training?

Zone 2 (60-70% HRmax) develops mitochondrial density and fat oxidation. It is conversational pace and is the foundation of endurance performance.

Training Heart Rate Zones (% HRmax)

Calculate all 5 training heart rate zones as percentages of HRmax. Zone 1: 50-60%, Zone 2: 60-70%, Zone 3: 70-80%, Zone 4: 80-90%, Zone 5: 90-100%.

Core Tools

Distance covered in 12 minutes (meters)

🏅 Sports Note: These calculators provide estimates based on population data and validated formulas. Individual results vary by physiology, training level, and testing conditions. Consult a qualified coach or sports scientist for personalized guidance.

How to Use

Enter the values for the scenario you are assessing. Calculate all 5 training heart rate zones as percentages of HRmax. Zone 1: 50-60%, Zone 2: 60-70%, Zone 3: 70-80%, Zone 4: 80-90%, Zone 5: 90-100%. Use the training zones %hrmax result to inform your calculation.

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Frequently Asked Questions

What are the 5 training zones?

Which zone should I train in most?

What is Zone 2 training?