Zone 1 – Recovery / Very Light (50–60% of max HR)
This is an easy, relaxed pace—perfect for warm-ups, cool-downs, or active recovery. You can breathe through your nose and hold a full conversation, making it ideal for improving circulation and promoting recovery.

Zone 2 – Aerobic Base / Fat-Burning (60–70% of max HR )
Often called the “fat-burning zone,” this is a steady, moderate pace where you can still talk in short sentences. It builds endurance, trains your body to burn fat efficiently, and lays the foundation for long-term cardiovascular health and longevity.

Zone 3 – Tempo / Moderate (70–80% of max HR)
This zone feels moderately hard—you’re breathing heavier but can keep going. It builds both muscular and cardiovascular endurance but should be used sparingly to avoid overtraining, as it’s often referred to as the “gray zone.”

Zone 4 – Threshold / Hard (80–90% of max HR)
This is a tough zone where conversation is limited to just a few words. It helps you sustain higher intensities for longer, improves your lactate threshold, and is great for advanced workouts or race pace training.

Zone 5 – Max Effort / VO2 Max (90–100% of max HR)
This is your all-out effort zone—short bursts of maximum intensity where talking isn’t possible. It boosts speed, power, and VO2 max, and is used during short intervals or finish-line pushes.