My Heart Rate 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.

Recommended 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 your 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%	n/a	Builds aerobic fitness Weight loss (best zone for burning fat) Builds basic level of fitness for beginners Recovery from hard sessions or over-training
ZONE 2 AEROBIC ZONE	Steady	70% - 80%	n/a	Improves aerobic fitness Develops healthy heart Weight management
ZONE 3 ANAEROBIC THRSHOLD	Tempo / Race	80% - 90%	n/a	Increases overall performance level whilst avoiding overtraining Conditions body for increased intensity during middle distance races
ZONE 4 REDLINE ZONE	Intervals / Hill Sessions	90% - 100% (bursts) 60% - 70% (recovery)	n/a	Improves aerobic capacity by optimising your VO₂ max (maximal oxygen consumption) Enhances performance in middle distance races Develops strength and confidence to cope with hills Improves efficiency on flat terrain ('running economy') CAUTION: Only train in this zone for a few minutes at a time.