Training Zones 101 — Why Heart Rate Zones Matter
What Are Training Zones?
Based on your VO₂ Max data, heart rate zones help categorize your effort by intensity. Each zone trains a different part of your system, and intentionally spending time in each zone will lead to massive gains in fitness, recovery & overall work capacity. Generic zone systems based on percentages of Max HR or Heart Rate Reserve are mostly BS 😅
Quick Breakdown of 5-zone system:
Zone 1: Recovery — can help flush soreness; great for recovery days — up to ~50% VO₂ Max
Zone 2: Aerobic Base — improves VT2 & fat-burning efficiency — ~50% VO₂ Max to VT1
Zone 3: Tempo — “no mans land”; leads to plateaus & burnout— VT1 to VT2
Zone 4: Threshold — improves VT2, fatigue resistance & glycogen storing capacity — VT2 to ~90% VO₂ Max
Zone 5: Peak — improves lactate tolerance, VO₂ Max & cardiac output — ~90% VO₂ Max to Max
VT1 = ventilatory threshold 1 a.k.a. aerobic threshold, lactate threshold 1
VT2 = ventilatory threshold 2 a.k.a. anaerobic threshold, lactate threshold 2 or respiratory compensation point
Why It Matters:
Most people unknowingly train in Zone 3 — not enough to grow, but too much to recover from day to day. VO₂ Max testing helps you find your real zones to help you get the most out off every session.
*Pro-tip — go short & hard, or long & easy — don’t go in between