Heart rate zones (HRZ) are ranges of your maximum heart rate that indicate different intensity levels during exercise. They guide the intensity of workouts to target specific fitness goals.
Heart rate zones should be strategically incorporated into anaerobic training by varying workout intensity. Instead of constantly training at high intensity, which could lead to burnout and injury, it’s effective to cycle through different zones.
Train Fitness calculates your heart rate zones based on your maximum heart rate data.
Zone | Description | % of Max heart rate |
Zone 1: Warm Up  | Your heart rate is at complete rest, indicating baseline cardiovascular health. | 50-59% |
Zone 2: Endurance  | Moderate exercise optimized for fat metabolism and weight loss. | 60-69% |
Zone 3: Moderate  | Moderate to high-intensity training to boost stamina and aerobic capacity. | 70-79% |
Zone 4: Intense  | Intense exercise improves anaerobic fitness for sustained high-intensity efforts. | 80-89% |
Zone 5: Performance  | Peak intensity for short bursts, enhancing overall power and speed. | 90-100% |
Read more at mayoclinic.org about how Train Fitness calculates your target maximum heart rate.