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Target zone
Intensity % of
HR
max
, bpm
Example
durations
Training benefit
Exercising in sport zone 1 is done at a very low intensity. Training with very light intensity
helps accelerate the recovery process.
Endurance training in sport zone 2 features an easy aerobic exercise. Long duration training in
this light zone is effective for energy expenditure.
Aerobic power is enhanced in sport zone 3 with mainly aerobic exercise. Training can consist
of intervals followed by recovery, for example. Exercising in this zone is especially effective
for improving the efficiency of blood circulation in the heart and skeletal muscles.
If your goal is to compete at top potential, you will have to go to sport zones 4 and 5 to
exercise anaerobically, in intervals of up to 10 minutes. The shorter the interval, the higher the
intensity. Sufficient recovery between intervals is very important.
When running in a certain sport zone, the mid-zone is a good target, but it is not necessary to
keep your heart rate at that exact level all the time.
The response of the heart rate varies according to training, recovery, environmental, and other
factors. This is why it is important to pay attention to other signs of exhaustion and adjust the
training program accordingly.