Keep the model in view
A concise reference to the app’s five-band convention. Print this page or save it as a PDF, then keep the full guide nearby for the research and context.
The easiest band is useful for gentle sessions, warm-ups and recovery periods. Its value depends on the purpose and duration of the whole workout.
Effort: Very easy, with comfortable conversation
Purpose: Keep movement light and deliberate
Example: A gentle walk, an easy spin, or the relaxed recovery between harder repetitions.
Explore Zone 1Easy 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.
Effort: Easy and conversational
Purpose: Build a repeatable endurance routine
Example: A conversational run or ride paced so that the intended easy effort remains sustainable.
Explore Zone 2Tempo describes a purposeful middle effort. It can serve a training goal; its place depends on the zone model, the event and the rest of the week.
Effort: Steady and purposeful; conversation takes more effort
Purpose: Practice sustained work with a defined goal
Example: A planned steady segment within a ride or run, surrounded by easier movement.
Explore Zone 3Threshold is a common coaching label for sustained hard work. The app's fourth percentage band is not a measurement of lactate threshold, critical power or FTP.
Effort: Hard, with limited comfortable speech
Purpose: Practice controlled demanding work
Example: Controlled hard repetitions paced so that the planned work can be completed consistently.
Explore Zone 4The highest heart-rate band describes an internal response. It does not tell you the exact energy-system contribution or guarantee that oxygen uptake has reached its maximum.
Effort: Very hard; speech is brief
Purpose: Practice demanding efforts with defined recoveries
Example: A set of purposeful hard efforts with easier recoveries and a complete warm-up and finish.
Explore Zone 5Know the model. The app’s percentage-based bands use 50–60%, 60–70%, 70–80%, 80–90%, and 90%+ of maximum heart rate or heart-rate reserve, depending on your method. The same percentages applied to different methods produce different bpm ranges. These labels are conventions; they do not establish lactate or ventilatory thresholds. A three-zone research model uses different boundaries and labels.
Keep the context. Use conversation, perceived effort, sport, conditions, and tested thresholds alongside your readings. Training distributions depend on whether you count minutes or session goals. Examples are illustrations rather than personalized plans.
Zone Training Log · www.zonetraininglog.com/zone-training · References checked 2026-10-07. View the research library.
