| Heart Rate Zone | % of Max Heart Rate | Characteristic | Rate of Perceived Exertion | How long can you typically last here | ||
|---|---|---|---|---|---|---|
| Zone 1 | 50-60% | Walking, brisk walking, hiking | 1-2 | VERY GENTLE AND EASY TO MAINTAIN A | ||
| CONVERSATION | Ideal for warm-ups, cool-downs, and active recovery. | Multiple hours | ||||
| Zone 2 | 60-70% | Jogging, low intensity cardio, can hold a conversation. | 3-4 | A SLIGHT PUSH BUT STILL AT A PACE THAT YOU | ||
| COULD SPEAK/Sing WITHOUT STRUGGLING | Builds basic endurance and burns fat. Sustainable for long exercise periods. Aids Recovery | 3-5 hours | ||||
| Zone 3 | 70-80% | Faster cardio, running | 5-6 | LABOURED BREATHING, CHALLENGING YET | ||
| SUSTAINABLE | Enhances aerobic fitness and muscle strength. Enhances cardiac health and builds endurance. | ~1-2 hour | ||||
| Zone 4 | 80-90% | Anaerobic, gasping for air, sprinting, HIIT | 7-8 | REQUIRES CONSTANT EFFORT AND FOCUS TO | ||
| MAINTAIN. HARD TO SAY MORE THAN 2-3 WORDS | Increases anaerobic threshold for short, intense efforts. Relies on sugar breakdown and lactic acid for power-focused activities. | 5-20 minutes | ||||
| Zone 5 | 90-100% | Max effort | 9-10 | MAXIMUAL EFFORT. | Optimizes fast-twitch muscle fibers and boosts sprint speed. Suitable for athletes. | Less than 1 minute |
If you don't know your Max Heart Rate, you can use the formula 220 minus your age or the max HR you've seen on your wearable.
I use my Apple Watch to track my heart rate zones as it syncs with the treadmill and stair master available to me. It also shows which zone I'm training in.
Other devices I've used that you can try:
For treadmill workouts, set the incline to 6% and begin at 3 km/h. Gradually increase the speed until you reach your Zone 2 heart rate. Note this speed for future sessions.
As your fitness improves, you'll likely find your Zone 2 speed increasing over time.
Watch this 7-minute video from Dr. Peter Attia to understand the importance of Zone 2 training.
Aim for 120 minutes per week, divided into 30-60 minute sessions.
I recommend doing this after your strength sessions.
Once I finish my strength workout, I have whey with 3g L-carnitine, (titrate the dose up from 500mg to avoid GI distress)
then hop on the stair master for my Zone 2 workout.
During this time, I'm often multitasking—taking calls or writing posts.