GUIDE深度 · Deep dive
How to Use Five Heart Rate Zones
The five zones are not five levels of 'better'; they are tools for different intensities. Most volume belongs in Z1-Z2, Z3 is tempo, and Z4-Z5 are small doses of high intensity.
The five zones
Z1-Z2: easy aerobic, recovery, base.
Z3: tempo or near marathon pace.
Z4-Z5: threshold/VO2max, small doses.
80/20
Roughly 80 percent easy and 20 percent moderate-to-hard is common.
Running easy days too fast is the most common amateur mistake.
FAQ
How long should Z2 runs be?
Start at 30-45 minutes and build toward 60-90 as your base allows.
Is cardiac drift normal?
Yes in long runs; if pace is stable and HR rises, hydrate and cool down.