What are the Heart Rate Zones?

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Research Article referenced in this video:

Rosenblat, Michael A.1; Perrotta, Andrew S.2; Vicenzino, Bill3 Polarized vs. Threshold Training Intensity Distribution on Endurance Sport Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Journal of Strength and Conditioning Research: December 2019 - Volume 33 - Issue 12 - p 3491-3500
doi: 10.1519/JSC.0000000000002618

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Comment below if you have any questions!

Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

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[cabbys]

I’ve watched the resting heart rate video and now this video on training zones and these are the running principles I’ve used since I started running in my teens. I’m 69 years 8 months with a resting heart rate between 46 and 51, so great from this perspective. But, I had to switch to Concept2 rower and Concept 2 bike ERGs due to plumbing issues in my legs (arteries). I miss running and I get a melancholy feeling every time I see a young runner breezing by me while I’m on my walk, especially a runner with good form. I’m a runner. In my mind, I will always be one. Thanks for these excellent videos. I’m killing it on the rower and building up my base for a mid-September medical exam. Plan to do some Zone 4 stress testing at Mayo. 😂

[sinancetinkaya]

My ex told me that I don't have a heart, so I don't have HR zones 🙂

[sonnyca]

Excellent video. I have learned more from this video than ten other videos on from other channels.

[dcutl]

I bought a Polar watch, so I am using their Half Marathon running program. It is a lot of zone 2 training and I was thinking of quitting and trying another program because I didn't think that I was running hard enough. After watching your video I guess I'll stick with it. It is very difficult running in zone 2.

[liammcdonough]

thanks for the helpful video - i’ve been looking for content that lays out heart rate zones clearly for a while now. i’m 28, training for my second marathon and trying to focus more on incorporating zone 2 workouts. i followed a plan last marathon but didn’t pay much attention to the heart rate zone / intensity recommendations. i wound up doing too many zone 4-5 workouts, injuring myself and doing lots of workouts on an erg bike. thanks for the video, definitely will be incorporating this knowledge into my plan!

[balamina]

I appreciate you sharing such an informative and helpful video, Matt! I learned so much from you and I'm confident it will help me during my next running session! God bless you and good luck!

[johnboggity]

I'm 53 (M) and I am starting back out on a running program after years off the track. I was thinking a month of zone 2 training five times per week. Then add in zones 4 and 5 one day per week. After a month of this, I can reflect on the effect on my body then, set a new program going forward. Sounds easy, injury free and allows my body to get used to the idea of higher workloads when its ready to rock n roll :). Happy to hear your opinions!!

[j.b]

Thanks for this, I hear many fitness and exercise Physiologist talk about what zone to train, but none never explained to my understanding. Again, thanks, I'll listen to you more, I never listened before

[ravingcyclist]

Great specific detailed information and advice! Thanks! So many videos talk only in generalizations.

[pablocampos]

FANTASTIC! That was exactly what I needed to know. THANKS!

[itsmaeday]

Super informative video. I'm a beach volleyball player who wants to improve my overall endurance and speed endurance. I think the polarized training method is the best one for me, but it's still tricky to determine which is the most suitable one

[m-]

I take my HR to absolute max 3-4 times a year. I hate the process, but it has proven to be very usefull for my health.

[michaelperine]

My max HR estimate is 142, yet I routinely exceed 160. In fact, I continually work out at my estimated HR of 142. The estimate does not work for everyone.

[drescherjm]

As a 51 year old I run a 10K mostly in zone 5. Yesterday since I had not been running for a while because of 2+ months of knee rehab (which fixed my pain) my max heart rate was 177 and average was 160 for my 1 hour ~6.65 mile run on a treadmill. When I cycle (3 to 5 hours once per week) with my wife that is mostly in zone 2 and 3 as I am always ahead of her. Inline skating I am in zone 3 to 5 usually for 1 hour 3 times a week. My resting heart rate is in the upper 40s to mid 50s.

[bardongalang]

I am now training for Half Marathon this September and a 10k fun run in October. I always train late in the morning in a shaded area in my location. This video is a big help on my journey to 🏃‍♂️ thanks 🙏

[ashleygeorgiou]

such a helpful video, thank u so much!

[airavearentertainment]

Can you please explain the 4 minutes on 4 minutes off technique? I don’t understand it…

[shirleysiu]

I train everyday in zone 3, no problem at all in recovery, good to go after 1 to 2 hours of rest and is completely fresh the day after and I can still do zone 5 interval like a beast.

[VishalRaoOnYouTube]

My goal is extreme longevity. I average about 8-10 hours of Zone 1 training per week (walking and hiking). However, after listening to Peter Attia's podcasts, I think I'm going to eventually add 30 minutes of Zone 2 per week (jogging) and 4 minutes of Zone 4 per week (8x 30 second sprints).

[davidclark]

Very informative video! I am a basketball player trying to improve my endurance. It feels tricky to determine which heart rate zones to focus my training on, as effort intensity varies so much during a game.