Training Zones: Achieving Sustainable Fitness

With so much conflicting fitness advice out there, it’s easy to feel stuck asking, “What actually works long term?” How do you train in a way that’s effective, sustainable, and aligned with your goals?

That’s where heart rate training zones come in. They provide a science-backed roadmap to help you match effort to outcome so you can train smarter, avoid burnout, and build lasting progress.

Understanding Your Heart Rate Zones:

• Zone 1 (50 to 60 percent) – Recovery Light effort, very easy to maintain (e.g., relaxed walking, gentle cycling)
• Zone 2 (60 to 75 percent) – Endurance Steady, moderate effort (e.g., brisk walking, jogging, cycling)
• Zone 3 (70 to 80 percent) – Tempo Challenging but sustainable (e.g., uphill hiking, tempo running)
• Zone 4 (80 to 90 percent) – Hard effort (e.g., fast running, rowing sprints)
• Zone 5 (90 to 100 percent) – Max Effort Short bursts of full intensity (e.g., sprint intervals, HIIT)

How do you know what zone you're in?

Zone 1: Below 99 bpm (easy pace, can talk effortlessly)

Zone 2: 99–115 bpm (steady pace, can talk in full sentences)

Zone 3: 115–132 bpm (talking becomes challenging)

Zone 4: 132–149 bpm (can say a few words at a time)

Zone 5: 149–165+ bpm (can’t talk at all)

So, what's best zone?

While there isn't necessarily a "best zone", Zone 2 is often the best place for most people to get started: Why?

• Burns fat efficiently
• Improves metabolic and cardiovascular health
• Builds mitochondrial density
• Enhances recovery
• Lowers resting heart rate
• Most importantly, it's an easier zone to stay consistent

If you're returning to fitness or just looking to train smarter, Zone 2 offers just enough challenge without wearing you down and increasing the chance of injury.

Great Zone 2 options:

• Incline walking (30–45 min at 3–4 mph with 5–8% incline)
• Steady-state cycling or elliptical (40–60 min)
• Jog-walk intervals (3 min jog, 2 min walk)
• Rowing or swimming at a continuous pace

These workouts are low impact and joint-friendly which are ideal for beginners and experienced athletes looking for a warm-up.

Getting Started:

• Begin with 20–30 minutes per session
• Shoot for 3-4 Zone 2 sessions weekly
• Use a heart rate monitor or wearable to stay in range
• Mix in 1–2 higher-intensity sessions for variety
• Track recovery and resting heart rate over time

The Long Game

The best fitness plans are built on consistency. Higher zones absolutely have their place, but Zone 2 is where your foundation is built. It's a great starting place to grow endurance, improve recovery, and start your journey to living a healthier life!

Want to Learn More? Check Out: 

• https://pmc.ncbi.nlm.nih.gov/articles/PMC4621419/