A deep dive into heart rate zones with Dr Shaundré Jacobs
In the world of fitness, it’s easy to get caught up in trends, but when it comes to training smarter-not just harder-zone training is one of the most effective ways to maximise your workouts. Whether you’re an endurance athlete, weekend warrior, or just starting your fitness journey, understanding heart rate zones can help you train efficiently and reach your goals faster.
In episode #13 of smulcast, Dr. Shaundré breaks down zone training and why heart rate-based workouts are a game-changer. This blog will give you a clear roadmap to train in the right zone at the right time-helping you build endurance, improve recovery, and optimise performance.
what is zone training?
Zone training is a structured approach to exercise intensity based on heart rate. Instead of guessing your workout intensity, zone training segments effort into five key zones, each with unique benefits.
Your heart rate zones are calculated as percentages of your maximum heart rate (MHR). While the common formula (220 minus age) is widely used, a more accurate method is to track your heart rate in real-time using a heart rate monitor or smartwatch.
the five heart rate zones
zone 1: active recovery (50-60% of MHR)
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Purpose: enhances recovery, improves circulation, and helps with low-intensity movement.
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Best for: restorative workouts, warm-ups, and cooldowns.
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Example: light walking, stretching, or mobility work.
zone 2: aerobic base (60-70% of MHR)
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Purpose: improves fat oxidation and aerobic endurance.
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Best for: long, steady-state cardio sessions, endurance building.
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Example: easy jogging, low-intensity cycling, brisk walking.
smulcast reference: our VO2 Max episode highlighted how endurance athletes spend a lot of time in zone 2 to build a stronger aerobic base without overtaxing the body. If longevity and sustained energy are your goals, this is the zone to master! Watch our VO2 Max episode here.
zone 3: tempo training (70-80% of MHR)
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purpose: boosts aerobic capacity, improves lactate threshold.
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best for: increasing endurance while maintaining sustainable effort.
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example: moderate-intensity running, cycling, or circuit training.
zone 4: anaerobic threshold (80-90% of MHR)
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purpose: increases speed, power, and anaerobic endurance.
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best for: intense interval training, race pace efforts.
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example: sprint intervals, hill repeats, fast-paced cycling.
zone 5: maximum effort (90-100% of MHR)
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purpose: improves explosive power, sprint capacity, and fast-twitch muscle response.
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best for: short bursts of high-intensity effort.
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example: sprinting, HIIT workouts, high-output strength training.
how to apply zone training to your workouts
if you’re balanced, you probably train 1-3 times per week and want an efficient way to stay fit. A good approach is 70% in zone 2 for steady-state workouts and 30% in zone 4-5 for high-intensity sessions.
if you’re focused, you likely train 4-7 times per week and want to optimise endurance and performance. Structuring your week with a mix of zone 2 (aerobic base) and zone 4 (threshold work) ensures steady improvement without overtraining.
example training week:
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Monday: zone 2 (steady-state run or cycle)
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Tuesday: zone 4 (interval training or strength session)
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Wednesday: zone 1 (active recovery or mobility)
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Thursday: zone 3 (tempo run or circuit training)
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Friday: zone 4-5 (sprint intervals or heavy lifting)
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Saturday: zone 2 (long slow distance training)
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Sunday: rest or active recovery
why zone training works
- Efficiency: you train smarter by knowing exactly what adaptations you’re working toward.
- Recovery-friendly: lower-intensity zones (1-2) allow you to stay active without overloading your system.
- Performance-oriented: higher-intensity zones (4-5) improve speed, power, and endurance when used strategically.
- Personalised training: whether you’re an endurance athlete or a busy parent looking for effective workouts, zone training adapts to your lifestyle and goals.
Zone training isn’t about pushing hard all the time-it’s about training with purpose. By understanding how your heart rate zones influence your body’s response to exercise, you can design smarter workouts that optimise energy, endurance, and performance.
Ready to train smarter? Check out our latest smulcast episode with Dr. Shaundré for an in-depth breakdown of heart rate zones and how to use them effectively!
🎧 Listen to episode #13 now - Why V02 Max is the golden measure for performance & longevity with Dr. Shaundré
