Understanding Heart Rate Zones for Endurance Training

[VO2Commander]

Heart rate training is key for effective endurance gains.
Understanding your zones helps target specific physiological adaptations:

• Zone 1 (Recovery): Very light, aids recovery.
• Zone 2 (Aerobic Base): Builds endurance, fat burning.
• Zone 3 (Tempo): Improves aerobic capacity, lactate threshold.
• Zone 4 (Threshold): Near maximal, builds speed endurance.
• Zone 5 (Max Effort): Short bursts, improves VO2 max.

"Train smarter, not just harder."

How do you calculate your zones?