GO BY THE NUMBERS
These training zones are percentages of your max heart rate. Most bpm trackers tally each for you.
40%–65 % Active recovery
This range encompasses what is known as the fat-burning zone. But if you really want to burn fat and lose weight, working out harder will torch more total calories – and ultimately more fat – in less time.
65%–75% Conditioning or endurance zone
“You’re creating the ability to use more oxygen here,” David says. If you want to train yourself to run longer, get comfy at this moderate to moderately hard intensity.
75%–85% Performance zone
Exercising in this vigorous intensity range trains you to go harder for longer.
85%–95% High-intensity zone
Do brief spurts of 10 to 60 seconds here, alternating with an easy pace, in the Conditioning or Active Recovery zone, David suggests. Build up to do HIIT one or more days a week.