Heart Rate Zones Guide — Z1 to Z5 Explained
Learn what each heart rate zone means (recovery to VO₂ max) and calculate your full Z1–Z5 ranges.
What are Heart Rate Zones?
Heart rate zones divide training intensity into five ranges based on percentage of max HR (or heart-rate reserve if you enter resting HR). Each zone targets different adaptations: active recovery (Z1), aerobic base (Z2), moderate/tempo (Z3), threshold (Z4) and VO₂ max / sprints (Z5). This guide covers the full map; if you only need easy long-run bpm, use the Zone 2 calculator.
Which zone should I train in?
Most weekly volume should stay easy (Zones 1–2). Hard sessions (Zones 4–5) usually make up 10–20% of volume. Excess Z3 (“gray zone”) fatigues without the specific stimulus of threshold or VO₂. Pick zones by goal: weight loss and marathon → emphasize Z2; 5K PR → include Z4–Z5; rough days → Z1. The goal → zone table below summarizes it.
What each zone does
Z1 (recovery): easy walk and regeneration. Z2 (easy): long runs and base. Z3 (moderate): steady state / too-easy tempo if overused. Z4 (threshold): sustainable race-ish effort ~40–60 min. Z5 (maximum): short VO₂ intervals and sprints. Build the week as a pyramid: lots of Z1–Z2, little Z4–Z5.
Common mistakes
Common mistakes: ignoring resting HR (less precise ranges), always training hard, pacing only by pace without daily fatigue/heat, and comparing bpm with friends. Age-predicted max HR is an approximation — a measured max from a test or all-out sessions improves zone quality. Optical watches can lag; cross-check with perceived effort.
Training goal by zone
| Goal | Main Zone |
|---|---|
| Weight loss | Zone 2 |
| Marathon | Zone 2–3 |
| 5K PR | Zone 4–5 |
| Recovery | Zone 1 |
Heart Rate Zones by Age
| Age | Zone 2 | Max HR |
|---|---|---|
| 20 | 116–136 | 194 |
| 25 | 115–134 | 191 |
| 30 | 112–131 | 187 |
| 35 | 110–129 | 184 |
| 40 | 108–126 | 180 |
| 45 | 106–124 | 177 |
| 50 | 104–121 | 173 |
| 55 | 102–119 | 170 |
| 60 | 100–116 | 166 |
| 65 | 98–114 | 163 |
Frequently asked questions about heart rate zones
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