Heart Rate Zones

Heart Rate Zones for Endurance Training

Heart rate zone training is foundational for endurance athletes. Zone 2 training builds aerobic capacity efficiently, while higher zones develop speed and power. The polarised training model (80% easy, 20% hard) is used by most elite endurance athletes.

Ready to Calculate?

Use our heart rate zones with these considerations in mind.

Open Heart Rate Zones

Key Considerations

  • Zone 2 (60-70% max HR) is where aerobic base is built — it should comprise 80% of training
  • Zone 4-5 (85-100% max HR) develops speed and VO2max — reserve for 20% of training
  • Zone 3 (70-80%) is the "grey zone" — too hard for recovery, too easy for speed work
  • Heart rate drift occurs during long sessions — HR rises even at constant pace
  • Individual zones are more accurate when based on lactate threshold or field tests rather than age formulas

Specific Adjustments

Base Building Phase

Keep 90% of training in Zone 1-2. Build volume gradually. This phase feels frustratingly easy but builds the aerobic engine.

Race Preparation

Introduce more Zone 4-5 work (intervals, tempo runs) while maintaining a Zone 2 base. The 80/20 polarised split is proven to maximise performance.

Tips for Best Results

1Use the "talk test" for Zone 2: you should be able to hold a conversation comfortably
2Most amateur endurance athletes train too hard — slow down your easy sessions
3Perform a field test (30-minute all-out effort) to establish personal heart rate zones
4Track cardiac drift — if HR rises more than 5% during a steady effort, hydrate and cool down
5Heart rate variability (HRV) measured daily can indicate readiness for hard training

Frequently Asked Questions

Why is Zone 2 training so popular?
Zone 2 maximises mitochondrial development and fat oxidation while minimising fatigue and injury risk. Elite endurance athletes spend 80%+ of their training in Zone 2 because it builds the aerobic base that supports all higher-intensity work.
How accurate is the 220-minus-age formula?
It is a rough estimate with a standard deviation of ±10-12 bpm. For serious training, perform a field test or lab test to determine your actual max HR and lactate threshold.
Should I avoid Zone 3 training?
Zone 3 is not useless but should be minimised for most endurance athletes. It is too intense to accumulate high volume and too easy to develop speed. Polarised training (Zone 1-2 + Zone 4-5) is more effective.

Related Calculators

vo2 max calculator
pace calculator
calorie calculator

More Heart Rate Zones Guides

Heart Rate Zones for Fat Burning

Calculate your fat burning heart rate zone. Learn how to optimize cardio for fat loss while preserving muscle.

Heart Rate Zones for Over 50s

Calculate safe heart rate training zones for over 50s. Learn how maximum heart rate changes with age and how to exercise at the right intensity.

Calculate Your Numbers

Now that you understand the specifics, use our calculator to get your personalized results.

Use Heart Rate Zones