Targeting a heart rate zone during a workout can be helpful within the framework of a good training plan. While it’s not always necessary (and listening to your body is always the most important gauge) it can be a good safeguard for proper intensity (not going too hard or too easy), set recovery, and more.

The Five Heart Rate Zones

• Zone 1: Very Light (50–60% of

  HR Max)

  Warm-up, cool-down, or recovery.

• Zone 2: Light (60–70% of HR Max)

  Builds aerobic base and improves metabolic efficiency.

• Zone 3: Moderate (70–80% of

  HR Max)

  Improves cardiovascular fitness and endurance.

• Zone 4: Hard (80–90% of

  HR Max)

  Increases lactate threshold and anaerobic capacity.

• Zone 5: Maximum (90–100% of

  HR Max)

  Maximum effort, unsustainable for long periods; builds speed and power.