Heart Rate Zones
Ranges of heart rate used to target different training adaptations.
Updated
Heart rate zones divide intensity into ranges based on percentage of max heart rate. Zone 2 (60-70%) builds aerobic base, Zone 3 (70-80%) improves endurance, Zone 4 (80-90%) increases threshold, and Zone 5 (90-100%) develops VO2 max. Training in different zones targets different physiological adaptations.
Examples
- Zone 2: 60-70% max HR (aerobic base)
- Zone 4: 80-90% max HR (threshold)
- Targeting specific adaptations
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Common questions
What is Heart Rate Zones?
Ranges of heart rate used to target different training adaptations. Heart rate zones divide intensity into ranges based on percentage of max heart rate.
What exercises train the Heart Rate Zones?
Good options include Box Squat with Chains, Bradford/Rocky Presses, Butt-Ups, Cable Chest Press, Cable Deadlifts. Each links to a step-by-step guide with demonstration images.
What are examples of Heart Rate Zones?
Zone 2: 60-70% max HR (aerobic base); Zone 4: 80-90% max HR (threshold); Targeting specific adaptations.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus