Your training zones
Top picks compared
| Pick | Product | Best for | |
|---|---|---|---|
| Top pick | Polar H10 Heart Rate Monitor | Chest strap gives zone-accurate heart rate data. Essential for training in the correct zones every session. | Check price → |
| Option | Garmin Fenix 7X Multisport Watch | Automatically calculates your zones and shows them during activity. Color-coded zones help you stay in target range. | Check price → |
| Option | Wahoo Tickr X Heart Rate Monitor | ANT+ and Bluetooth chest strap works with any training app. Pairs with TrainingPeaks or Strava for zone tracking. | Check price → |
| Option | Zone Training: Running in Your Peak Performance Zone (Book) | Detailed guide on training by zones. Explains why zones matter and how to structure your week by intensity. | Check price → |
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Frequently asked questions
Which zone burns the most fat?
Zone 2 uses the highest proportion of fat as fuel (around 60–70% of energy), but total fat burned in absolute terms can be higher at Zone 3–4 because you're burning more calories overall. For building aerobic base and metabolic efficiency, Zone 2 is most effective. For maximising total calorie burn in a single session, higher intensities win.
What are the five training zones?
Zone 1 (50–60% max HR): very light — recovery and warm-up. Zone 2 (60–70%): aerobic base — where most long easy runs and rides sit. Zone 3 (70–80%): comfortably hard — the 'grey zone' many athletes over-train in. Zone 4 (80–90%): threshold — hard, sustainable for 20–60 minutes for trained athletes. Zone 5 (90–100%): maximum effort — sprint intervals, sustainable for seconds to 2 minutes.
Why is the Tanaka formula more accurate than 220 minus age?
The classic 220-minus-age formula has a standard deviation of ±10–12 beats, meaning it can be wrong by 20+ beats for many individuals. The Tanaka formula (208 − 0.7 × age), derived from a meta-analysis of 351 studies, is more accurate across a wider age range, particularly for people over 40. For best results, determine actual max HR from a properly conducted field test rather than relying on any formula.
How do I find my true maximum heart rate?
A practical field test (for those with no cardiac risk factors): after a 15-minute warm-up, run 3 minutes at the hardest sustainable pace, rest 2 minutes, then run 3 minutes all-out. The highest reading in the final 30 seconds approximates your true maximum. Consult a doctor before attempting a max HR test if you are new to exercise or have any cardiac history.
What is the Karvonen method?
The Karvonen method calculates zones using heart rate reserve (HRR) rather than max HR alone. HRR = max HR − resting HR. Your target zone HR = resting HR + (HRR × zone percentage). This produces more individualised zones because it accounts for your cardiovascular fitness level. Someone with a low resting HR (indicating good fitness) will get different zone boundaries than someone with the same max HR but a higher resting rate.