Zone 1: Recovery/Easy

• HR Zone: 50–60% of max HR

• RPE: 1–2 (Very Easy)

• Effort Description:

  • Very light effort; feels like a warm-up or cool-down.

  • Breathing is steady and controlled, and you can easily hold a full conversation.

  • Ideal for recovery days and improving circulation without stressing the body.

Zone 2: Aerobic/Base Building

• HR Zone: 60–70% of max HR

• RPE: 3–4 (Easy to Moderate)

• Effort Description:

  • Comfortable, steady pace that you can sustain for long periods.

  • Breathing is slightly heavier but still easy to talk in complete sentences.

  • Great for building aerobic capacity and endurance.

Zone 3: Tempo/Moderate

• HR Zone: 70–80% of max HR

• RPE: 5–6 (Moderate to Hard)

• Effort Description:

  • A challenging but sustainable pace, like a tempo run or steady-state ride.

  • Talking is possible but in short sentences.

  • Typically used for longer sustained efforts to increase lactate threshold.

Zone 4: Threshold/Hard

• HR Zone: 80–90% of max HR

• RPE: 7–8 (Hard)

• Effort Description:

  • Feels very hard but sustainable for about 20–60 minutes, depending on fitness.

  • Breathing is labored; you can only speak a few words at a time.

  • Used for intervals or efforts just below or at lactate threshold to improve speed endurance.

Zone 5: Maximal/Anaerobic

• HR Zone: 90–100% of max HR

• RPE: 9–10 (Very Hard to Max Effort)

• Effort Description:

  • All-out effort, unsustainable for more than a few seconds to a couple of minutes.

  • Breathing is very heavy; no talking is possible.

  • Typically used for short, high-intensity intervals to improve VO2 max and anaerobic power.