For many individuals, their fitness journey starts with getting into running, cycling or any other form of cardio training; the small time cost and equipment cost of going for a quick run makes it a very attractive option for people for whom their fitness journey is still fresh.

However, they may not know about cardio training and the benefits of incorporating different heart rate training zones in their cardio training.

What are Training Zones and Why Do We Need Them?

To get the best out of our training, no matter the sport or goal, it is beneficial to train at a variety of intensities. To make this possible with cardio, we can split up our training by the percentage of maximum heart rate, with each zone providing unique benefits for your training and performance.

The Five Heart Rate Training Zones

Zone 1 - Recovery and Warm-Up

Intensity - Encompasses 50-60% of your maximum heart rate (MHR).

Benefits -This zone is ideal for recovery, warm-up, and promoting overall aerobic fitness. Exercising in this zone aids in post-workout recovery, improves blood flow, and prepares your body for higher intensity activities.

Examples - Brisk walking, light cycling, gentle swimming, and anything in which you can easily control your heart rate.

Zone 2 - Endurance and Fat Burning

Intensity - Encompasses 60-70% of your MHR.

Benefits - This zone is ideal for longer-duration workouts that aim to enhance aerobic capacity. By training in Zone 2, you maximise fat utilisation as a fuel source and improve overall endurance.

Examples - Jogging and cycling at a moderate pace, enough to hold a conversation but with an elevated heart rate.

Zone 3 - Aerobic Fitness

Intensity - Encompasses 70-80% of your MHR.

Benefits - Training within this range improves your aerobic capacity, enhances oxygen delivery to working muscles, and increases energy production efficiency.

Examples - Running and cycling at a harder effort, able to only barely maintain a conversation.

Zone 4 - Threshold and Anaerobic Fitness

Intensity - Encompasses 80-90% of your MHR.

Benefits - Training in this zone pushes your limits, improving anaerobic capacity and raising your lactate threshold, making a faster and more powerful endurance athlete.

Examples - High-intensity interval training (HIIT), sprinting or circuit training. You should not be able to hold a conversation.

Zone 5 - Maximum Effort and Peak Performance

Intensity - Encompasses 90-100% of your MHR. Training in this zone should be reserved for short bursts of intense activity.

Benefits - Zone 5 workouts improves your maximum oxygen consumption (VO2 max), speed, power, and stimulates high-intensity performance adaptations.

Examples - Sprint intervals, HIIT, and high intensity sprinting.

Whether you're focusing on recovery in Zone 1 or pushing your limits in Zone 5, training with specific heart rate zones allows you to optimize your fitness potential. Prioritise the zone that is most reflective of your training goal, using other training zones as accessories to the most important zone and watch your performance skyrocket!

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Tags: Exercise Type > Cardio