The 5 Heart Rate Training Zones
| Zone | % Max HR | Effort | Purpose |
|---|---|---|---|
| Zone 1 | 50-60% | Very light | Recovery, warm-up |
| Zone 2 | 60-70% | Light | Aerobic base, fat metabolism |
| Zone 3 | 70-80% | Moderate | Tempo training, endurance |
| Zone 4 | 80-90% | Hard | Lactate threshold, VO2 Max |
| Zone 5 | 90-100% | Maximum | Sprint intervals, peak power |
How to Calculate Your Max Heart Rate
The classic formula is 220 minus your age. A more accurate formula is the Tanaka formula (2001): Max HR = 208 - (0.7 x age). For a 30-year-old: 208 - 21 = 187 bpm. The Karvonen method further refines training zones by factoring in resting heart rate for more personalized zone calculations.
The "Fat Burning Zone" Myth
Zone 2 (60-70% max HR) burns a higher percentage of calories from fat compared to higher zones. However, higher-intensity zones burn more total calories per minute. The net result: total calorie burn matters more for fat loss than the fuel source. Zone 2 is valuable for building aerobic base and mitochondrial health, not specifically for burning more fat than higher-intensity training.
Why Zone 2 Is Trending
Zone 2 training has gained massive popularity thanks to researchers and physicians like Peter Attia highlighting its role in longevity and metabolic health. Zone 2 improves mitochondrial function (the "power plants" of your cells), increases fat oxidation capacity, builds aerobic endurance, and supports cardiovascular health. The recommendation: 2-3 sessions of 30-60 minutes of Zone 2 cardio per week as a foundation, supplemented with 1-2 sessions of higher-intensity training for VO2 Max development.
Find Your Zones
Use our free Heart Rate Calculator to get your personalized training zones based on your age and resting heart rate.
