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In this category you’ll find guidance on training by effort and heart rate, with fundamentals, testing, and practical workouts for endurance athletes. Explore zone-based plans for ultrarunning, basics, tempo work, and recovery, plus examples for trail and road endurance to structure workouts around effort levels.
Subcategories
Intensity Distribution
Polarized training is an endurance training approach that keeps most work easy, adds a small dose of hard work, and limits time in the moderate middle. Learn how it works, what the evidence says, and how to apply it with heart-rate zones.
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Intensity Distribution
Zone 3 is not bad for endurance training, but too much accidental Zone 3 can crowd out easy aerobic volume and make hard sessions worse. Learn when tempo helps and how to audit your weekly balance.
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Zone 2 Training
Zone 2 training is steady aerobic work below your first major metabolic threshold. Learn what it is, why it matters, how to find your range, and how to use it without overcomplicating your training.
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Zone 2 Training
Most people can use 150-300 minutes of Zone 2-style aerobic work per week as a health baseline, while endurance athletes should scale Zone 2 by total training time, recovery, and goal.
Read storyZone Training Log
A privacy-first training log for iOS and Android. Free to start. Yours to make personal.
Heart Rate Zones
Calculate heart rate zones by choosing a method, finding your max and resting heart rate, then applying zone percentages. Learn the formulas, examples, and when to use each method.
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Heart Rate Zones
The five heart rate zones split cardio intensity from easy recovery to near-max intervals. Learn the percentages, how each zone feels, and how to calculate your own ranges.
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