If you read our last post, you know that heart rate zone training is the key to optimizing your runs. But now you’re probably asking yourself, “Which heart rate zone should I be training in?”
The answer: it all depends on your goals. That’s why this method is so important – because it tailors your training toward whatever goal you want to achieve.
So let’s dive into the details of each zone – what it is and why it helps. At the end we’ll give you a few examples of the best runs for beginning runners, which all utilize the heart rate zone method.
By the end of this post you’ll know which zones are best for you. Get ready to optimize your runs and crush your goals.
Heart Rate Zone 1
Zone 1 is the lightest or “easiest effort” zone. This is your recovery zone, and the pace you should use for warmups and cooldowns.
In this zone, your body works at about 50-60% of maximum effort. You can calculate your target heart rate for this zone, but a general rule of thumb is that you should be able to easily carry on a conversation at this pace. You should feel like you could go for hours.
Just because it’s the lowest zone doesn’t mean your body isn’t working. At this point your body should start to sweat and you should be able to feel your muscles warming up.
When to target Zone 1
Warmups and cool downs: This is the perfect zone to get your blood pumping to your muscles before pushing into harder zones. It’s equally important to give your body a cooldown time by returning to this zone before ending your workout.
Recovery runs: High intensity runners might designate one run per week for recovery. It’s important to use these runs for recovery – stay in Zone 1.
Build an initial base: The low intensity of Zone 1 is perfect for beginners to get their feet moving without putting too much strain on connective tissues and muscles that aren’t used to moving so much. It’ll allow you to build a solid base before pushing harder.
Interval training: If you’re utilizing interval training, this is the zone you should be backing down to for recovery between repeats. This lets you go into the next working set fresh and ready to push hard.
When not to target Zone 1
What Zone 1 will not do (or not do very well) is substantially contribute to speed, endurance, or put you into an optimal fat burning state. If you are trying to optimize one of those areas, you’ll have to put in a little more work.
Heart Rate Zone 2
Beginning runners: pay special attention to Zone 2. It often gets overlooked because of the misperception that runners should be out of breath in order to make progress.
If Zone 2 feels like a snail’s pace, hang in there. Base building takes time, and Zone 2 is the safest place to do it. Think of it as the foundation to your running journey.
In this zone, your body works at about 60-70% of max effort. You should be able to get through short sentences without rushing or breaking for a breath.
The speed of this zone will be specific to the runner. It might even be a walking pace early on – that’s ok. As you progress, your cardiovascular system will strengthen and you’ll be able to reach faster speeds while in this zone.
When to target Zone 2
Fat burning: Though this zone doesn’t see the highest calorie burn, it does push your body to target fat for fuel. It is the optimal zone for your body to start chipping away at fat stores.
Heart and lung conditioning: In this zone, you’ll exercise your body’s ability to take in oxygen and transport it to the muscle, where it is used to produce fuel. Time spent in this zone will help to condition your heart and lungs so you’ll be more able to push into harder zones.
Building proper form: You should feel somewhat relaxed in this zone, and able to focus on improving your form. Focus on your foot strike, your cadence, your arm swing, etc. This builds a good foundation for when you push into harder zones.
Increasing base mileage: This zone allows you to go longer and farther without pushing too hard, which makes it a great zone to increase your base mileage. Matt Hofbauer, founder of Endurance Athletics, trains up to 80% of his weekly miles in Zone 2 when trying to increase mileage.
Heart Rate Zone 3
Zone 3 is best described as “comfortably difficult.”
Your body works at 70-80% of max effort. You should be able to speak in short broken sentences, and breathing will be slightly difficult.
Zone 3 training is the upper end of aerobic exercise. Past this point, you will end up out of breath and fatiguing much faster. You can maintain Zone 3 for only a moderate amount of time.
This zone is more taxing on the body. If you add extended time in this zone into your training plan, be sure to add stretching, foam rolling and rest.
When to target Zone 3
Increasing blood flow to the heart and muscles: In this zone, your body begins to increase the number and size of blood vessels. That helps drive more oxygen to the muscles, and helps to clear lactic acid and other byproducts out of your muscles.
Burning fat: Your body is still burning a good amount of fat for fuel in this zone. So you’ll still get the fat burning benefits in your lower intensity workouts, even if you shift from Zone 2 into Zone 3. Pushing harder than this, however, will shift your body back to preferring carbs (glycogen) for fuel.
Heart Rate Zone 4
Zone 4 is where the going gets tough.
You’ve nearly reached maximum effort. In fact, your body is working at 80-90% capacity. Your body is now utilizing carbs instead of fat for fuel. This is also where your body shifts from aerobic to anaerobic exercise.
Another key thing that happens in this zone is that your body starts to produce lactic acid faster than it is able to filter and remove it. This buildup of lactic acid is what can cause nausea and soreness and ultimately forces you to slow down or stop.
Big safety tip: this zone is WORK on your body. If you’re incorporating Zone 4 into your training plan, you need to add time for stretching, foam rolling, icing, and (most importantly) rest.
When to target Zone 4
Building tolerance to lactic acid: Incorporating this into interval training is a great way to get used to the feeling of lactic acid buildup. Push yourself into Zone 4 until you start feeling the effects, then back down into Zone 2 or 3 until the feeling goes away. This will help you build a tolerance.
Increase speed and endurance: Once you prepare your body to handle the increased lactic acid, you’ll be able to handle longer and faster runs.
Heart Rate Zone 5
Zone 5 is the final zone. Your maximum effort. You are working at 90-100% effort. This is your “I CAN’T THINK RIGHT NOW” pace. No words, heavy breathing, all out running.
In this zone, the mechanics of your body are working in overdrive to keep up with the effort. Lactic acid will saturate your body, and you’ll be forced to stop very quickly (usually within a few minutes at best).
Serious safety tip: If you are implementing such high intensity workouts, you need to take a hard look at your recovery plan. Take it seriously. Certain injuries can last over 6 months, and that’s enough to derail an entire running season.
When to target Zone 5
Improve speed: There’s a saying that goes, “if you want to run faster, you have to run faster.” If you’ve been running for some time and are looking to improve your pace, this may help you.
Maintain or improve your maximum heart rate: This is the hardest workout you can give your heart, and after all your heart is just another muscle that can be improved through exercise. Regularly pushing yourself into Zone 5 can make your heart work more efficiently, which will improve your maximum (and resting) heart rate.
When not to target Zone 5
If your running journey has just begun, chances are you don’t need to train at this intensity. Focus on base building and pushing yourself into Zones 3 and 4.
How to implement HR Zones into your training
Now that you understand the basics and benefits of heart rate zone training, it’s time to add them into your training plan.
Before you start scheduling Zone 4 or 5 workouts, make sure you’ve built a solid foundation in the lower intensity zones. Establish proper form, build your base mileage, and properly condition your heart, lungs and muscles.
As you start plugging these into your weekly plan, remember that variety will give you the best results. Even if you are training to increase endurance, you shouldn’t skip out on all speed work.
The three best runs for beginning runners:
- High Intensity Interval Day – Warm up in Zone 1. Push into Zones 3-4 for a few minutes. Recover in Zones 1-2. Repeat. Cool down in Zone 1.
- Long Run – Sustain Zone 2 for the entire working window. This will burn fat and increase base mileage.
- Threshold Run – Maintain Zone 3 for the entire working window. Your distance and time will depend on your conditioning. Be sure to still warm up and cool down in Zone 1 (always!).
With these three workouts, you should see progress in your endurance and speed. These are generally the most applicable for a new runner to add variety to their training, but there are other variations out there as well.
You don’t have to incorporate all three run types every single week. If your focus is to build base mileage, you might choose that Zone 2 Long Run for all runs except one. That odd day could alternate every other week between interval training and hills.
There is no set way to achieve a running goal that will work for 100% of the population. Our bodies are just too different – and that’s a great thing!
You simply need to find what works best for you. So it’s time to experiment to find out what that is. Please reach out with a comment or question below if you’d like further guidance – we’re here to help.
Now get training
You have a plan. You’ve scheduled your runs. Your nutrition is set. You know all you need to about hydration and electrolytes. Time to get out there and start training.
Next week we’ll be diving further into other common training styles like speed, hills and long runs. Subscribe to stay informed on that post, and all of the other amazing things we have going on – like our upcoming charity 5k, which will be held virtually as well as in person.
Stay healthy and stay happy!
