GoodRunGuide

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My Personal Training Zones

You can optimise your training by working your heart within different training zones depending on your level of fitness and training objective. A heart rate monitor enables you to monitor your heart rate during your runs so that you can train more consistently within the required zones.

We use your Resting Heart Rate and Maximum Heart Rate to calculate your recommended heart rate training zones based on different training intensity levels. You can then use the table below to help develop a balanced training programme to suit your goals.

My Heart Rate Training Zones

The table below explains more about the benefits of training in each Heart Rate Zone. If you are unfit you should start off slowly with all of your running in Zones 1 and 2 until you improve you basic level of fitness and feel comfortable moving on.

	TYPE OF RUN	INTENSITY	MY HR RANGE	BENEFIT
ZONE 1 TEMPERATE ZONE	Easy / Recovery	60% - 70%	127 - 137 bpm	Weight loss (best zone for burning fat) Builds basic level of fitness for beginners Recovery from over-training Warm-ups Conditions body for long distances
ZONE 2 AEROBIC ZONE	Steady	70% - 80%	137 - 148 bpm	Improves aerobic fitness Develops healthy heart Weight management
ZONE 3 ANAEROBIC THRSHOLD	Tempo, Hill Sessions, Race	80% - 90%	148 - 158 bpm	Increases overall peformance level
ZONE 4 REDLINE ZONE	Intervals	90% - 100% (bursts) 60% - 70% (recovery)	158 - 169 bpm + 127 - 137 bpm	Develops speed over short distances CAUTION: Only train in this zone for a few minutes at a time.

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