Advice on heart rate zones
Working out in different heart rate zones
Before you go on a run with a heart rate monitor, it's important to know in which heart rate zone you get the best results. There are 5 zones in total and each zone is suitable for a different purpose.
Zone 1: Recovery workout
Zone 1 is what you use during your recovery workout after running. You'll be running at a slow pace to let your body's muscles absorb oxygen better and get rid of waste products. This zone is also suitable for novice runners who want to slowly build up their endurance.
Zone 2: Losing weight by running
Exercise and weight loss, a combination that many people aim for. During running, you should to stay in zone 2 to improve fat burning. Contrary to what many people think, this doesn't mean you have to run fast.
Zone 3: Building endurance
Signed up for your first 10K run? You can improve your endurance by working out in zone 3. This average intensity improves your stamina and lets you run increasingly longer distances.
Zone 4: Performance-oriented workout
This high level of intensity is only suitable for runners who have some experience. In zone 4, you can improve your level of effort and endurance. In this zone, your muscles will get tired and suffer from lactic acid buildup. It's also recommended to stick to shorter sessions of no more than a few minutes and spread them out over the week.
Zone 5: Short sprints and high intensity
For many top atletes, it's interesting to occasionally train in zone 5. With short sprints, you can improve your cellular metabolism and develop more speed. You can't run for more than a few minutes in this zone.