Heart rate zones divide effort into bands — typically five — based on a percentage of your maximum heart rate. Zone 1-2 is easy aerobic work, Zone 3 tempo, Zone 4 threshold, and Zone 5 maximal. Training by zones ensures you spend the right amount of time at each intensity rather than always running 'medium'. The Karvonen method, which factors in resting heart rate, gives more personalised zones.
Key points
- Usually five intensity bands
- Based on % of max heart rate
- Karvonen method adds resting HR for accuracy
- Prevents always training at one intensity