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Training Zones Explained
Zone 1: Recovery
50-60% Max HR
Very easy, barely a workout
5%
weekly
▼Benefits:
- •Active recovery and blood flow
- •Reduces soreness and fatigue
- •Mental break from hard training
- •Low injury risk
Examples:
- →Easy walk or jog
- →Day after long run
- →Recovery sessions
- →Warm-up/cool-down
Zone 2: Aerobic Base
60-70% Max HR
Conversational pace
80%
weekly
▶Zone 3: Tempo
70-80% Max HR
Comfortably hard, short responses only
10%
weekly
▶Zone 4: Threshold
80-90% Max HR
Hard, breathing heavily
4%
weekly
▶Zone 5: VO2 Max
90-100% Max HR
Maximum intensity, gasping for air
1%
weekly
▶Key Running Science Concepts
Lactate Threshold
The pace where lactate accumulates faster than your body can clear it (around 85-90% max HR). Training at this intensity raises your sustainable pace.
VO2 Max
The maximum oxygen your body can utilize during intense effort. Higher VO2 max = better aerobic capacity. Developed through high-intensity intervals.
Aerobic vs Anaerobic
Aerobic uses oxygen (Zones 1-3), anaerobic doesn't (Zones 4-5). Most training should be aerobic to build sustainable fitness.
The 80/20 Rule
80% of running should be easy Zone 2, 20% should be hard (Zones 3-5). This balance maximizes adaptations while preventing overtraining.