If you want to train smarter and see better results, understanding heart rate zones is the best place to start. By knowing how hard your heart is working during exercise, you can optimise each session for endurance, fat burn, and performance. Here’s everything you need to know about training zones and how to use them effectively.
Finding Your Max
Your maximum heart rate (MHR) is the highest number of beats per minute your heart can safely reach during exercise. A quick formula to estimate it is:
220 - your age = MHR
So, if you’re 30 years old:
220 - 30 = 190 bpm
Remember: this is an estimate. Fitness, genetics, and lifestyle will all have an affect on your MHR.
Zone 2-5 Explained
Understanding training zones is essential for targeting the right intensity. Here’s a breakdown:
- Zone 1: Very light (50-60% MHR) - Recovery and warm-up. Think easy pace and comfortable breathing.
- Zone 2: Light (60-70% MHR) - This is perfect for building aerobic endurance. You can maintain a conversation during exercise.
- Zone 3: Moderate (70-80% MHR) - Improves cardiovascular fitness. Your breathing becomes heavier but it’s still manageable.
- Zone 4: Hard (80-90% MHR) - Boosts performance and speed. Talking becomes difficult at this stage.
- Zone 5: Maximum (90-100% MHR) - Peak effort for short bursts. Excellent for sprinting and high-intensity intervals. Tried Reshape? You’re no stranger to Zone 5.
By understanding heart rate zones, you’ll know exactly how hard to push during each workout.
Training by Zone
Different zones for different goals:
- Endurance & Fat Burn: Focus on Zone 2 cardio for long, steady sessions.
- Cardio Fitness: Mix Zone 3 and 4 workouts to improve heart and lung capacity.
- Speed & Performance: Include Zone 5 intervals for explosive power and peak performance.
Planning your week with a mix of zones prevents burnout and helps you train more efficiently. Smartwatches, apps, and fitness trackers can help with logging workouts, tracking your heart rate, and understanding which zone you’re in.
Common Pitfalls
Even with heart rate zones explained, mistakes happen:
- Poor recovery: Staying in high zones too long can cause fatigue or injury.
- Neglecting strength & mobility: Cardio alone doesn’t create a balanced fitness routine.
- Over-tracking: Numbers are a guide, not a rule. Make sure you’re still having fun.
At 1Rebel, we know everyone has different goals, which is why our sessions take you through different Zones. In Reshape, you can be hitting PBs on the treadmill one minute and slowing it down with weights the next. Or, if you’re wanting to stick in Zone 2, Reformer offers the perfect low-impact workout that builds strength. Prefer to turn the dial all the way up? Ride takes you straight into high-intensity territory, with slowed-down upper-body weights giving you just enough relief when your thighs are on fire - and then it’s straight back into the climb.
