Heart rate zones: what they are and how to use them
Heart rate zones are an intensity guide for cardio training. Use them to keep easy sessions easy (Zone 2) and hard sessions focused.
Zone 2 in one sentence
Zone 2 is a sustainable aerobic intensity used to build an endurance base; it should feel controlled, not like a hard interval.
Why Karvonen (HRR) is useful
HRR accounts for resting heart rate, which can better individualize zones compared to using only a percentage of max heart rate.
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Heart rate training FAQ
Q:Is “220 − age” accurate for max heart rate?
It’s a rough estimate and can be off substantially for individuals. Use it as a starting point, then refine with testing or real training data.
Q:Do I need a chest strap?
Not always. Wrist sensors can work well for steady Zone 2, but chest straps are often more responsive during intervals.