What is the ideal Run Zone?

Asked by: Elizabeth Howard

Zone 1 should be easy; “it’s a great intensity level for recovery days,” says Capell Nielsen. You should feel like you could maintain your zone one intensity for hours. Zone 2 is meant for runs under 90 minutes; these longer, slower efforts serve as aerobic conditioning for distance runs, says Milton.

Is Zone 3 good for running?

Zone 3 running will leave you burning a mixture of carbs and fat, never making you super efficient at being a carb burner or fat burner! Simply put, your hard days should be hard! With a high heart rate in Zone 4/ Zone 5 for increasingly longer periods (in accordance to your race goals).

Should long runs be Zone 2?

Most top coaches recommend at least 60-75% of your weekly running volume should be zone 2 cardio, as this is the intensity level that forms your aerobic base. To reap the benefits of zone 2, long runs, recovery runs, and easy runs should all be run in zone 2.

Should long runs be in zone 3?

There is nothing inherently wrong about training in zone 3 so long as it is beneficial for your race goals. If you are racing in events that are longer than about 2 or 3 hours and shorter than about 6 or 7 hours you will spend a lot of time in zone 3.

How long can you stay in zone 4?

Move now to the high threshold, the second threshold. This is the exercise intensity at-about-or near 90% of maximum heart rate. This is the cross over point between aerobic and non-aerobic exercise. This is the intensity which is only sustainable for 20 to about 40 minutes for fit individuals.

Why is it so hard to run in Zone 2?

Many people find that they have to slow way down or even add walking intervals to keep their heart rate in Zone 2. This can be frustrating but it reflects the state of your aerobic system and the fact that a better endurance base needs to be built.

What is the 80/20 rule running?

The 80/20 what? Simply put, the 80/20 rule of running training states that 80% of your weekly training time should be done at an easy effort level, with 20% consisting of harder running. The distinction between easy and hard is based on the athlete’s ventilatory ‘threshold’.

What zone is best for weight loss?

The ‘fat burning zone‘ is where you are working out at about 70 – 80% of your maximum heart rate, also known as your fat burning heart rate. If you’re looking to lose weight and keep fit, the general rule of the game is to increase the intensity of your workouts.

Which heart rate zone is best for running?

When running, you should train at 50 to 85 percent of your maximum heart rate. To calculate the maximum rate, subtract your age from 220. If your heart rate dips below this, you might want to pick up the pace to get better results from your workout.

Should I run Zone 5?

Zone 5 is where you are running at your absolute maximum effort! This means you will be unable to work at this intensity for more than a few minutes. Your heart will be pumping close to capacity, and you will be building up lactic acid so fast that your body will not be able process it.

Should you exercise zone 5?

For people who are not well-trained athletes, exercising in heart rate zone 5 (90-100% of your maximum heart rate) is not advisable, since this type of exercise could lead to dizziness, fainting, an increase in blood pressure and possibly even a heart attack or severe arrhythmia.

Is it OK to run in Zone 4?

Heart rate zone 4 is where the going gets tough. You’ll be breathing hard and working aerobically. If you train at this intensity, you’ll improve your speed endurance. Your body will get better at using carbohydrates for energy and you’ll be able to withstand higher levels of lactic acid in your blood for longer.

Should I train in Zone 3?

Zone 3 is considered moderate as far as intensity levels go. Aim for 70-80% of your heart rate max. One of the biggest benefits of training in this zone is the increased blood circulation to your muscles and heart.

How long can you stay in zone 5?

Zone 5 in this seven-zone chart is the VO2 max zone. Depending on the person, duration can be up to 8 minutes (but that would be *really* hard—elite athlete level hard). Three minutes in Zone 5 (106%–120% of FTP) is doable for most relatively fit people, especially at the lower end of that percentage.

What should Zone 2 feel like?

Zone 2 training is typically the lowest zone used for training purposes. Think of it as going for a jog while you can still hold a conversation – somewhere between 60-70% of your maximum heart rate.

What heart rate is easy run?

An easy run is approximately 60-75% of your max heart rate, approximately 2-3 minutes per mile slower than your 10K pace*, or a light perceived effort that allows you to carry on a conversation.

How long should I train in Zone 2?

Zone 2 running is hard because most people find it very challenging to stay at a slow pace for a long time. 45 minutes should be the minimum time that you should aim for. Until your aerobic base (and mitochondria) is better trained you will find that you have to run at a painfully slow pace and walk many hills.