You’re motivated to run regularly—but not sure if you’re training too fast, too slow, or just right? Training zones can help guide your workouts more effectively. One of the most common methods: heart rate-based training zones.
Why Training Zones?
Training zones ensure every session has a clear purpose. Instead of just “running however,” you can focus on:
Easy runs → build aerobic endurance (Zone 1–2)
Moderate efforts → improve speed & efficiency (Zone 3–4)
All-out efforts → increase performance capacity (Zone 5)
This way, you’ll see targeted progress—without constantly overloading your body.
Metrics for Zone Training
You can use different metrics to determine training zones
Heart rate (HR)
Pace (min/km or min/mi)
Power (watts)
Rate of Perceived Exertion (RPE) – your subjective effort level
Heart rate is particularly popular because it directly reflects your body’s internal workload, regardless of wind, hills, or surface.
What Do You Need for Heart Rate Training?
To accurately track your heart rate, you’ll need:
Wrist-based HR monitor (watch): Convenient, but may be inaccurate due to skin tone, hair, sweat, or motion.
Chest strap: Worn around the chest, it provides more precise data, especially during high-intensity intervals. It uses electrical signals and is the better choice for serious training.
HRmax vs. Threshold Heart Rate
Many plans use maximum heart rate (HRmax). At enduco, training zones are based on your threshold heart rate (FTHR).
FTHR = Functional Threshold Heart Rate – the highest HR you can maintain steadily for about 45–60 minutes.
It’s lower than HRmax, but more useful, as it reflects the point where your body shifts from aerobic to anaerobic effort.
All training zones are calculated as percentages of your FTHR.
How to Determine Your FTHR
Race result: A 10k race or a 1-hour hard effort is a good base.
Test with enduco: You can perform a performance test in the app. Use a chest strap for accurate results.
Lab test: A professional lab can determine your FTHR, which you can then input into enduco.
Heart Rate Training Zones
Here’s a typical breakdown (% of FTHR for running):
Zone 1 (Recovery): < 77% → very easy, relaxed
Zone 2 (Endurance): 77–90% → easy, conversational pace
Zone 3 (Aerobic fitness): 90–95% → moderate, challenging
Zone 4 (Threshold): 95–103% → hard, speaking in short phrases
Zone 5 (Max effort): > 103% → very hard, short intervals only
Each zone triggers different training effects—fat metabolism, speed, or improved oxygen uptake.
Benefits of Heart Rate-Based Training
✅ Individualized: Reflects your real effort, not just numbers.
✅ Adapts to external factors: Heat, stress, lack of sleep, or illness all influence HR—so your training auto-adjusts.
✅ Less terrain-dependent: Unlike pace, heart rate stays relevant on hills, trails, or windy days.
Limitations of Heart Rate Monitoring
⚠️ Lag during intervals: HR doesn’t rise instantly, so for short, intense intervals it may not reflect true intensity—pace or power can be more accurate here.
⚠️ External influences: Emotions, caffeine, heat, or stress can alter HR. It helps to consider multiple metrics.
Conclusion
Heart rate zones allow for smart, efficient, and personalized training that responds to your body. If you want to start training by heart rate, consider investing in a chest strap (starting around €50–60). It connects via Bluetooth to your phone or running watch—and it’s a great investment to level up your training.