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Heart Rate Zones

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Heart Rate Zones

Heart rate zones, which are percentages of your maximum heart rate, can help you determine the intensity of your workout or activity.

Here’s a breakdown of the five Heart Rate Zones and how they relate to different levels of physical activity:

  • Zone 1 (50-60% of max HR): Light, easy movement like walking, stretching, or yoga. Ideal for warm-ups and recovery.

  • Zone 2 (60-70% of max HR): A brisk but comfortable pace, such as slow running or swimming. Great for endurance and aerobic fitness.

  • Zone 3 (70-80% of max HR): Moderate intensity, suitable for sustained activities like tempo runs. Supports cardiovascular fitness and fat-burning.

  • Zone 4 (80-90% of max HR): Higher intensity, often used in HIIT and interval training. Boosts aerobic fitness and speed.

  • Zone 5 (90-100% of max HR): Maximum effort, seen in short bursts of intense exercise like sprints. Enhances power and speed.

Heart Rate Zones aren’t just about fitness—they can also support stress management:

  • Zones 1 & 2 can offer quick relief from high emotional stress.

  • Zones 2 & 3 help build stress resilience by improving cardiovascular health and promoting relaxation.

To improve how you feel, try spending at least 15 minutes in Zone 3, three times a week.