The complete Zone Training guide

Zone training.
Understand every effort.

Explore all five heart-rate zones, find your starting ranges, and understand what the research actually tells us. An interactive guide from your first easy session to a more thoughtful training week.

Explore the zones

Start with the effort

Five zones. Different purposes.

Select a zone to see what it feels like, why you might use it, and how it fits alongside the other intensities. The labels below use the app’s five-band convention.

Easy effortHigher intensity

Explore the purpose

Endurance

Easy endurance is a useful part of training. A five-zone percentage range does not measure your first threshold or establish one optimal intensity for every adaptation.

How it feels: Easy and conversational
Why use it: Build a repeatable endurance routine
An example: A conversational run or ride paced so that the intended easy effort remains sustainable.

These names describe this guide’s five-zone convention. Thresholds, effort and useful session duration vary with your zone system, sport and individual testing.

Zone labels describe a model. They do not measure your physiology or guarantee a particular adaptation.

Your learning path

From a number. To understanding.

Follow the six chapters in order, or start with the question that brought you here. Each chapter combines explanations, interactive examples, and links to the original research.

Find your starting ranges

Same heart. Different calculations.

Compare percentage-based methods side by side. See how resting heart rate changes the result, and why estimated ranges differ from tested thresholds.

Change the method. Watch the range.

One athlete. Two estimates.

The same person can get different “Zone 2” numbers from percent of maximum heart rate and heart-rate reserve. Neither calculation measures LT1 or LT2.

Tested or observed max HRWhole beats per minute, 90–230.Resting heart rateCalm morning bpm, 30–120.

Maximum used in both methods: 184 bpm. The default 184/55 bpm values are an example, not a recommendation.

What the calculations actually do

Percent of max uses a percentage of HRmax. Reserve uses HRrest + percentage × (HRmax − HRrest). This guide follows the app’s 50, 60, 70, 80 and 90% boundaries, with a below-zone bucket and an open upper band.

The percentage bands are planning conventions. The Tanaka adult HRmax study supports the age estimate, not a claim that these bands locate your physiological thresholds.

Zone 2 · percent of max

110–127 bpm

Zone 2 · heart-rate reserve

132–144 bpm

App five-zone ranges, in bpm
Zone	% max	Reserve
Z1	92–109 bpm	119–131 bpm
Z2	110–127 bpm	132–144 bpm
Z3	128–146 bpm	145–157 bpm
Z4	147–164 bpm	158–170 bpm
Z5	165+ bpm	171+ bpm

Below Zone 1: % max 0–91 bpm; reserve 0–118 bpm. Continuous whole-bpm bands match the existing calculators.

What if your maximum were 10 bpm different?

These are illustrative alternatives, not a confidence interval or a claim about your measurement error. They show how changing one anchor changes the estimated Zone 2 range.

−10 bpm scenario

174 bpm maximum

% max · Zone 2: 104–120 bpm
Reserve · Zone 2: 126–137 bpm

Current anchor

184 bpm maximum

% max · Zone 2: 110–127 bpm
Reserve · Zone 2: 132–144 bpm

+10 bpm scenario

194 bpm maximum

% max · Zone 2: 116–134 bpm
Reserve · Zone 2: 138–151 bpm

Have independently established thresholds?

Use them as separate anchors in the three-zone threshold model. We do not infer them from a percentage formula, age or the five-zone table above.

145 and 170 bpm are fictional example inputs. Enter thresholds established independently through suitable testing; this explorer does not find your thresholds.

First threshold HR (LT1)Sport-specific first lactate-threshold anchor, in bpm.Second threshold HR (LT2)An independently established higher threshold, in bpm.

1Low intensityBelow the first thresholdBelow 145 bpm

2Between thresholdsFirst threshold to below the second145–169 bpm

3High intensityAt or above the second threshold170+ bpm

A simplified three-zone model: below, between and above two thresholds. Whole-beat display puts the boundary beat in the higher zone. Testing protocols and real responses are more complex than these cutoffs.

Explore the explanation, practical examples, and supporting research.

Know the model

Which “Zone 2” do you mean?

Research, coaches, and devices do not all use the same zone system. Explore how percentage bands differ from physiological intensity domains.

A threshold model places boundaries at independently established first and second thresholds. Its middle Zone 2 is between those thresholds.

Anchored to two thresholds

Three threshold zones

Below the first threshold, between thresholds, and above the second. Lactate and ventilatory methods depend on their test protocol; this example uses entered lactate-threshold HR anchors.

145 and 170 bpm are fictional example inputs. Enter thresholds established independently through suitable testing; this explorer does not find your thresholds.

First threshold HR (LT1)Sport-specific first lactate-threshold anchor, in bpm.Second threshold HR (LT2)An independently established higher threshold, in bpm.

1Low intensityBelow the first thresholdBelow 145 bpm

2Between thresholdsFirst threshold to below the second145–169 bpm

3High intensityAt or above the second threshold170+ bpm

Anchored to percentages

Five app zones

Familiar labels make a training log easier to read. The app’s estimate uses these percentage cutoffs; custom or coach-defined ranges can differ.

Z1
Recovery50–<60% of the selected anchor
Z2
Endurance60–<70% of the selected anchor
Z3
Tempo70–<80% of the selected anchor
Z4
Threshold80–<90% of the selected anchor
Z5
High intensity90% and above of the selected anchor

For HRmax, the anchor is maximum HR. For heart-rate reserve, the percentage is applied to HRmax − HRrest, then HRrest is added. Below 50% forms the app’s below-zone bucket.

“Zone 2” needs a model name.

Zone 2 in the three-zone threshold model sits between LT1 and LT2. The five-zone Zone 2 label is often used for easy endurance training, but a percentage calculation cannot prove that you are below LT1. Read the system, anchor and measurement method alongside the number.

These models have no universal one-to-one conversion. They also do not define the exact moderate, heavy and severe physiological intensity domains; those require their own threshold and critical-power context.

Explore the explanation, practical examples, and supporting research.

Put the week into perspective

A training week. Two ways to count.

Build an illustrative week and compare minutes at each intensity with sessions classified by their main goal. The denominator changes the story.

Training week laboratory

One week. Two ways to count intensity.

Change a session and compare the time spent in each domain with the purpose of each workout. Warmups, recoveries, and cooldowns count toward total minutes.

Illustrative three-domain model. The boundaries represent a first and second physiological threshold; these domains do not map one-to-one to a device's five zones. The preset splits are teaching examples, with whole minutes rounded and total duration preserved.

Session 1

Session 1 goalSession 1 minutes

45 easy + 0 middle + 0 hard = 45 min

Session 2

Session 2 goalSession 2 minutes

33 easy + 0 middle + 17 hard = 50 min

Session 3

Session 3 goalSession 3 minutes

40 easy + 0 middle + 0 hard = 40 min

Session 4

Session 4 goalSession 4 minutes

22 easy + 23 middle + 0 hard = 45 min

Session 5

Session 5 goalSession 5 minutes

80 easy + 0 middle + 0 hard = 80 min

Easy sessions contain 100% easy time. Tempo sessions put half the time between thresholds. Interval sessions put one third above the second threshold. Remaining minutes are easy. These splits do not prescribe a workout or an ideal weekly ratio.

260Total minutes

5Total sessions

Each minute contributes to one domain. The denominator is all 260 minutes, including the easy portions of tempo and interval sessions.

Time distribution across illustrative intensity domains
Domain	Minutes	Share
Below first thresholdLower-intensity domain	220	84.6%
Between thresholdsMiddle-intensity domain	23	8.8%
Above second thresholdHigher-intensity domain	17	6.5%

Different denominators answer different questions.

An interval workout can contain mostly easy minutes and still count as a higher-intensity session. Neither view establishes a universal “80/20” target. Your sport, training history, recovery, and goals shape an appropriate plan.

Explore the explanation, practical examples, and supporting research.

From theory to a session

Read the shape of a workout.

Select an example and explore its phases. Learn why a single average heart rate cannot tell you everything about an easy run, interval session, or hilly ride.

Read the whole workout

A heart-rate trace needs a story.

Explore a fictional workout phase by phase. See response lag, changing terrain, and drift alongside effort rather than assigning meaning to a peak or average alone.

A steady fictional run with gradually rising heart rate at a stable illustrative effort. Explore why a late zone change does not explain its cause by itself.

Heart rateIllustrative effortSample threshold guides: first 135 bpm; second 165 bpm.Both traces and threshold values are constructed examples. The axes show different measures.

0–10 minutes

Warmup

102–131 bpm in the sample points

Heart rate rises as the example runner settles into the session. The line takes time to respond to the change in effort.

What to take away: Use the first minutes as context; a low initial heart rate is not a reason to chase a faster pace.

View the illustrative chart data

Constructed data for Easy run. Effort values are illustrative, not measured ratings.
Time	Heart rate	Effort
0 min	102 bpm	1.5 / 10
5 min	122 bpm	2 / 10
10 min	131 bpm	3 / 10
20 min	134 bpm	3 / 10
30 min	138 bpm	3 / 10
40 min	142 bpm	3 / 10
50 min	145 bpm	3 / 10
55 min	144 bpm	2 / 10
60 min	117 bpm	1.5 / 10

Sample thresholds belong only to these illustrations. A trace cannot establish your thresholds, identify a medical condition, or prove why heart rate changed. Heart rate and effort describe related but different aspects of a workout.

Explore the explanation, practical examples, and supporting research.

Behind the guidance

Read the evidence. Keep the context.

A study is useful when you know who took part, what was tested, what changed, and what remains uncertain. Start with these examples, then explore the full evidence library.

People before percentages.

Population estimates can help you start. Individual thresholds, sport, conditions, and perceived effort help you interpret them.

Findings have boundaries.

Results from a small group of trained athletes do not automatically describe beginners, every sport, or long-term race performance.

Training is a whole.

Easy work, harder sessions, recovery, consistency, and available time interact. One zone or weekly ratio cannot explain everything.

Storoschuk, Moran-MacDonald, Gibala and Gurd · 2025 · Narrative review; not a new training intervention or a systematic meta-analysis.

Much Ado About Zone 2: A Narrative Review Assessing the Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General Population

Participants: Evidence discussed for the general population, contrasted with elite endurance athletes.

The authors found insufficient support for presenting Zone 2 as the optimal intensity for mitochondrial or fatty-acid oxidative adaptations, and emphasized evidence for higher intensities.

Limits: A narrative synthesis reflects its scope and interpretation. Different intensities, populations and outcome measures are not interchangeable.

Mølmen, Almquist and Skattebo · 2025 · Systematic review and meta-regression; published online in 2024 and in the 2025 journal volume, with searches through February 2022.

Effects of Exercise Training on Mitochondrial and Capillary Growth in Human Skeletal Muscle: A Systematic Review and Meta-Regression

Participants: A large pooled collection of human training studies across fitness levels, ages and clinical backgrounds.

Continuous endurance, high-intensity and sprint training all increased mitochondrial content in the adjusted analyses. Results differed when expressed per hour, and initial fitness influenced the magnitude of change.

Limits: Broad training categories, different measurement methods and statistical adjustments. Meta-regression associations are not randomized comparisons of every possible program.

Oliveira, Boppre and Fonseca · 2024 · Systematic review and meta-analysis of controlled training interventions; searches through October 2022.

Comparison of Polarized Versus Other Types of Endurance Training Intensity Distribution on Athletes' Endurance Performance: A Systematic Review with Meta-analysis

Participants: 17 studies with 437 participants; most studies included only or predominantly men.

Polarized training had a small pooled advantage for VO2peak, particularly in shorter interventions and highly trained athletes. Time-trial, exhaustion and threshold-related outcomes did not show a clear pooled advantage.

Limits: Interventions and comparators differed, participants were predominantly male, and study durations were generally short. Publication year does not mean the search included 2024 studies.

Explore the explanation, practical examples, and supporting research.

Before your next session

A few useful distinctions.

Are these zones exact for me?

Percentage-based zones are planning conventions. An age estimate adds uncertainty to the maximum heart rate used in the calculation. Measured thresholds can provide more individual anchors, but test method, sport, and conditions still matter. Compare the methods.

Does Zone 2 mean the same thing everywhere?

No. A five-zone device model and a three-zone research model can use the same number for different intensities. Always check the model and the method used to define its boundaries. Explore the models.

Should every week be exactly 80/20?

Training-distribution research depends on the population, training phase, and how intensity is counted. Minutes in zones and sessions classified by their purpose produce different proportions. Treat example distributions as explanations, then consider your own goals, experience, available time, and recovery. Read the planning chapter.

Can I use the guide without an account?

Yes. The guide and its interactive examples are public. Calculations run in your browser. When you want to review your own workouts over time, Zone Training Log can help you compare sessions and weekly zone distributions.

About the author

Ondřej Ševčík

Developer, strength & endurance athlete.

Instagram

38:58
10 km
7×
Over 100 km
UTMB Finals
227 kg
Deadlift
At 80 kg body weight
100 kg
Snatch
At 75 kg body weight
Top 1.4%
CrossFit Open

Zone Training Log

Understand the zones.
See them in your training.

Bring your workouts into Zone Training Log. Review time in zones, compare your weeks, and connect what you learned here with the sessions you actually do.

The complete Zone Training guide

Zone training.
Understand every effort.

Explore all five heart-rate zones, find your starting ranges, and understand what the research actually tells us. An interactive guide from your first easy session to a more thoughtful training week.

Explore the zones

Start with the effort

Five zones. Different purposes.

Select a zone to see what it feels like, why you might use it, and how it fits alongside the other intensities. The labels below use the app’s five-band convention.

Easy effortHigher intensity

Explore the purpose

Endurance

Easy endurance is a useful part of training. A five-zone percentage range does not measure your first threshold or establish one optimal intensity for every adaptation.

How it feels: Easy and conversational
Why use it: Build a repeatable endurance routine
An example: A conversational run or ride paced so that the intended easy effort remains sustainable.

These names describe this guide’s five-zone convention. Thresholds, effort and useful session duration vary with your zone system, sport and individual testing.

Zone labels describe a model. They do not measure your physiology or guarantee a particular adaptation.

Your learning path

From a number. To understanding.

Follow the six chapters in order, or start with the question that brought you here. Each chapter combines explanations, interactive examples, and links to the original research.

Find your starting ranges

Same heart. Different calculations.

Compare percentage-based methods side by side. See how resting heart rate changes the result, and why estimated ranges differ from tested thresholds.

Change the method. Watch the range.

One athlete. Two estimates.

The same person can get different “Zone 2” numbers from percent of maximum heart rate and heart-rate reserve. Neither calculation measures LT1 or LT2.

Tested or observed max HRWhole beats per minute, 90–230.Resting heart rateCalm morning bpm, 30–120.

Maximum used in both methods: 184 bpm. The default 184/55 bpm values are an example, not a recommendation.

What the calculations actually do

The percentage bands are planning conventions. The Tanaka adult HRmax study supports the age estimate, not a claim that these bands locate your physiological thresholds.

Zone 2 · percent of max

110–127 bpm

Zone 2 · heart-rate reserve

132–144 bpm

App five-zone ranges, in bpm
Zone	% max	Reserve
Z1	92–109 bpm	119–131 bpm
Z2	110–127 bpm	132–144 bpm
Z3	128–146 bpm	145–157 bpm
Z4	147–164 bpm	158–170 bpm
Z5	165+ bpm	171+ bpm

Below Zone 1: % max 0–91 bpm; reserve 0–118 bpm. Continuous whole-bpm bands match the existing calculators.

What if your maximum were 10 bpm different?

These are illustrative alternatives, not a confidence interval or a claim about your measurement error. They show how changing one anchor changes the estimated Zone 2 range.

−10 bpm scenario

174 bpm maximum

% max · Zone 2: 104–120 bpm
Reserve · Zone 2: 126–137 bpm

Current anchor

184 bpm maximum

% max · Zone 2: 110–127 bpm
Reserve · Zone 2: 132–144 bpm

+10 bpm scenario

194 bpm maximum

% max · Zone 2: 116–134 bpm
Reserve · Zone 2: 138–151 bpm

Have independently established thresholds?

Use them as separate anchors in the three-zone threshold model. We do not infer them from a percentage formula, age or the five-zone table above.

145 and 170 bpm are fictional example inputs. Enter thresholds established independently through suitable testing; this explorer does not find your thresholds.

First threshold HR (LT1)Sport-specific first lactate-threshold anchor, in bpm.Second threshold HR (LT2)An independently established higher threshold, in bpm.

1Low intensityBelow the first thresholdBelow 145 bpm

2Between thresholdsFirst threshold to below the second145–169 bpm

3High intensityAt or above the second threshold170+ bpm

Explore the explanation, practical examples, and supporting research.

Know the model

Which “Zone 2” do you mean?

Research, coaches, and devices do not all use the same zone system. Explore how percentage bands differ from physiological intensity domains.

A threshold model places boundaries at independently established first and second thresholds. Its middle Zone 2 is between those thresholds.

Anchored to two thresholds

Three threshold zones

Below the first threshold, between thresholds, and above the second. Lactate and ventilatory methods depend on their test protocol; this example uses entered lactate-threshold HR anchors.

145 and 170 bpm are fictional example inputs. Enter thresholds established independently through suitable testing; this explorer does not find your thresholds.

First threshold HR (LT1)Sport-specific first lactate-threshold anchor, in bpm.Second threshold HR (LT2)An independently established higher threshold, in bpm.

1Low intensityBelow the first thresholdBelow 145 bpm

2Between thresholdsFirst threshold to below the second145–169 bpm

3High intensityAt or above the second threshold170+ bpm

Anchored to percentages

Five app zones

Familiar labels make a training log easier to read. The app’s estimate uses these percentage cutoffs; custom or coach-defined ranges can differ.

Z1
Recovery50–<60% of the selected anchor
Z2
Endurance60–<70% of the selected anchor
Z3
Tempo70–<80% of the selected anchor
Z4
Threshold80–<90% of the selected anchor
Z5
High intensity90% and above of the selected anchor

For HRmax, the anchor is maximum HR. For heart-rate reserve, the percentage is applied to HRmax − HRrest, then HRrest is added. Below 50% forms the app’s below-zone bucket.

“Zone 2” needs a model name.

Explore the explanation, practical examples, and supporting research.

Put the week into perspective

A training week. Two ways to count.

Build an illustrative week and compare minutes at each intensity with sessions classified by their main goal. The denominator changes the story.

Training week laboratory

One week. Two ways to count intensity.

Change a session and compare the time spent in each domain with the purpose of each workout. Warmups, recoveries, and cooldowns count toward total minutes.

Session 1

Session 1 goalSession 1 minutes

45 easy + 0 middle + 0 hard = 45 min

Session 2

Session 2 goalSession 2 minutes

33 easy + 0 middle + 17 hard = 50 min

Session 3

Session 3 goalSession 3 minutes

40 easy + 0 middle + 0 hard = 40 min

Session 4

Session 4 goalSession 4 minutes

22 easy + 23 middle + 0 hard = 45 min

Session 5

Session 5 goalSession 5 minutes

80 easy + 0 middle + 0 hard = 80 min

260Total minutes

5Total sessions

Each minute contributes to one domain. The denominator is all 260 minutes, including the easy portions of tempo and interval sessions.

Time distribution across illustrative intensity domains
Domain	Minutes	Share
Below first thresholdLower-intensity domain	220	84.6%
Between thresholdsMiddle-intensity domain	23	8.8%
Above second thresholdHigher-intensity domain	17	6.5%

Different denominators answer different questions.

Explore the explanation, practical examples, and supporting research.

From theory to a session

Read the shape of a workout.

Select an example and explore its phases. Learn why a single average heart rate cannot tell you everything about an easy run, interval session, or hilly ride.

Read the whole workout

A heart-rate trace needs a story.

Explore a fictional workout phase by phase. See response lag, changing terrain, and drift alongside effort rather than assigning meaning to a peak or average alone.

A steady fictional run with gradually rising heart rate at a stable illustrative effort. Explore why a late zone change does not explain its cause by itself.

Heart rateIllustrative effortSample threshold guides: first 135 bpm; second 165 bpm.Both traces and threshold values are constructed examples. The axes show different measures.

0–10 minutes

Warmup

102–131 bpm in the sample points

Heart rate rises as the example runner settles into the session. The line takes time to respond to the change in effort.

What to take away: Use the first minutes as context; a low initial heart rate is not a reason to chase a faster pace.

View the illustrative chart data

Constructed data for Easy run. Effort values are illustrative, not measured ratings.
Time	Heart rate	Effort
0 min	102 bpm	1.5 / 10
5 min	122 bpm	2 / 10
10 min	131 bpm	3 / 10
20 min	134 bpm	3 / 10
30 min	138 bpm	3 / 10
40 min	142 bpm	3 / 10
50 min	145 bpm	3 / 10
55 min	144 bpm	2 / 10
60 min	117 bpm	1.5 / 10

Explore the explanation, practical examples, and supporting research.

Behind the guidance

Read the evidence. Keep the context.

A study is useful when you know who took part, what was tested, what changed, and what remains uncertain. Start with these examples, then explore the full evidence library.

People before percentages.

Population estimates can help you start. Individual thresholds, sport, conditions, and perceived effort help you interpret them.

Findings have boundaries.

Results from a small group of trained athletes do not automatically describe beginners, every sport, or long-term race performance.

Training is a whole.

Easy work, harder sessions, recovery, consistency, and available time interact. One zone or weekly ratio cannot explain everything.

Storoschuk, Moran-MacDonald, Gibala and Gurd · 2025 · Narrative review; not a new training intervention or a systematic meta-analysis.

Much Ado About Zone 2: A Narrative Review Assessing the Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General Population

Participants: Evidence discussed for the general population, contrasted with elite endurance athletes.

The authors found insufficient support for presenting Zone 2 as the optimal intensity for mitochondrial or fatty-acid oxidative adaptations, and emphasized evidence for higher intensities.

Limits: A narrative synthesis reflects its scope and interpretation. Different intensities, populations and outcome measures are not interchangeable.

Mølmen, Almquist and Skattebo · 2025 · Systematic review and meta-regression; published online in 2024 and in the 2025 journal volume, with searches through February 2022.

Effects of Exercise Training on Mitochondrial and Capillary Growth in Human Skeletal Muscle: A Systematic Review and Meta-Regression

Participants: A large pooled collection of human training studies across fitness levels, ages and clinical backgrounds.

Limits: Broad training categories, different measurement methods and statistical adjustments. Meta-regression associations are not randomized comparisons of every possible program.

Oliveira, Boppre and Fonseca · 2024 · Systematic review and meta-analysis of controlled training interventions; searches through October 2022.

Comparison of Polarized Versus Other Types of Endurance Training Intensity Distribution on Athletes' Endurance Performance: A Systematic Review with Meta-analysis

Participants: 17 studies with 437 participants; most studies included only or predominantly men.

Limits: Interventions and comparators differed, participants were predominantly male, and study durations were generally short. Publication year does not mean the search included 2024 studies.

Explore the explanation, practical examples, and supporting research.

Before your next session

A few useful distinctions.

Are these zones exact for me?

Does Zone 2 mean the same thing everywhere?

Should every week be exactly 80/20?

Can I use the guide without an account?

About the author

Ondřej Ševčík

Developer, strength & endurance athlete.

Instagram

38:58
10 km
7×
Over 100 km
UTMB Finals
227 kg
Deadlift
At 80 kg body weight
100 kg
Snatch
At 75 kg body weight
Top 1.4%
CrossFit Open

Zone Training Log

Understand the zones.
See them in your training.

Bring your workouts into Zone Training Log. Review time in zones, compare your weeks, and connect what you learned here with the sessions you actually do.

Zone training.Understand every effort.

Five zones. Different purposes.

Endurance

From a number. To understanding.

Understand the zones

Set your zones

Compare training models

Plan your week

Read your workouts

Explore the evidence

Same heart. Different calculations.

One athlete. Two estimates.

What if your maximum were 10 bpm different?

Have independently established thresholds?

Which “Zone 2” do you mean?

Three threshold zones

Five app zones

“Zone 2” needs a model name.

A training week. Two ways to count.

One week. Two ways to count intensity.

Read the shape of a workout.

A heart-rate trace needs a story.

Warmup

Read the evidence. Keep the context.

People before percentages.

Findings have boundaries.

Training is a whole.

Much Ado About Zone 2: A Narrative Review Assessing the Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General Population

Effects of Exercise Training on Mitochondrial and Capillary Growth in Human Skeletal Muscle: A Systematic Review and Meta-Regression

Comparison of Polarized Versus Other Types of Endurance Training Intensity Distribution on Athletes' Endurance Performance: A Systematic Review with Meta-analysis

A few useful distinctions.

Ondřej Ševčík

Understand the zones.See them in your training.

Zone training.Understand every effort.

Five zones. Different purposes.

Endurance

From a number. To understanding.

Understand the zones

Set your zones

Compare training models

Plan your week

Read your workouts

Explore the evidence

Same heart. Different calculations.

One athlete. Two estimates.

What if your maximum were 10 bpm different?

Have independently established thresholds?

Which “Zone 2” do you mean?

Three threshold zones

Five app zones

“Zone 2” needs a model name.

A training week. Two ways to count.

One week. Two ways to count intensity.

Read the shape of a workout.

A heart-rate trace needs a story.

Warmup

Read the evidence. Keep the context.

People before percentages.

Findings have boundaries.

Training is a whole.

Much Ado About Zone 2: A Narrative Review Assessing the Efficacy of Zone 2 Training for Improving Mitochondrial Capacity and Cardiorespiratory Fitness in the General Population

Effects of Exercise Training on Mitochondrial and Capillary Growth in Human Skeletal Muscle: A Systematic Review and Meta-Regression

Comparison of Polarized Versus Other Types of Endurance Training Intensity Distribution on Athletes' Endurance Performance: A Systematic Review with Meta-analysis

A few useful distinctions.

Ondřej Ševčík

Understand the zones.See them in your training.

Zone training.
Understand every effort.

Understand the zones.
See them in your training.

Zone training.
Understand every effort.

Understand the zones.
See them in your training.