Exploring Higher Heart Rate Zones: Unlocking Your Potential in Zones 3-5
If you’ve been following our recent discussions about Zone 2 training, (listen to the podcast on this here) you’ll know how important it is for building a strong aerobic base and overall cardiovascular health. But what about those higher heart rate zones—Zones 3, 4, and 5?
These higher-intensity zones are where performance and power come into play, and they’re critical for those looking to take their fitness to the next level. In this blog, we’ll explore what Zones 3-5 are, their benefits, and how to incorporate them into your training.
What Are Heart Rate Zones 3-5?
Heart rate zones are calculated as percentages of your maximum heart rate (MHR). To find your MHR, use the formula: 220 - your age.
Here’s a quick breakdown of Zones 3-5:
Zone 3 (Moderate Intensity):
70-80% of MHR
Example: Steady jogging or cycling where talking becomes harder but is still possible.
Benefits: Builds aerobic capacity and improves efficiency of adjusting fuel source for sustained efforts.
Zone 4 (High Intensity):
80-90% of MHR
Example: Fast running, interval sprints, or intense cycling.
Benefits: Improves speed, power, and anaerobic capacity. Great for challenging your limits.
Zone 5 (Maximum Effort):
90-100% of MHR
Example: All-out sprints or short bursts of maximum effort.
Benefits: Builds explosive power and increases VO2 max (your body’s ability to use oxygen efficiently).
The Benefits of Higher Heart Rate Zones
Improves Speed and Power
Zones 4 and 5 push your body to work harder, training your muscles to move faster and more explosively.
Boosts Anaerobic Capacity
These zones teach your body to perform under oxygen-limited conditions, making it more efficient during high-intensity efforts.
Enhances Endurance for Higher Intensities
By training in Zone 3, you can sustain moderate-to-high effort levels for longer periods, perfect for sports or long-distance events.
Burns More Calories in Less Time
Higher-intensity workouts elevate your heart rate and burn more calories, both during and after exercise (thanks to the afterburn effect).
Challenges Mental Toughness
Training at higher intensities isn’t just physical—it builds resilience and pushes you outside your comfort zone.
How to Incorporate Zones 3-5 Into Your Training
Zone 3: Steady Progression
Add Zone 3 sessions to your weekly routine, such as steady runs or cycles lasting 30-60 minutes.
Perfect for bridging the gap between Zone 2 endurance and higher-intensity work.
Zone 4: Interval Training
Incorporate short bursts of Zone 4 effort (e.g., 1-2 minutes) followed by recovery in Zone 2.
Example: 1-minute fast run + 2-minute slow jog, repeated 6-8 times.
Zone 5: Sprints and Power Workouts
Use Zone 5 sparingly (1-2 times per week) due to its high intensity.
Example: 20-second sprints with 40-second rest, repeated 8-10 times.
Warm Up and Cool Down
Always begin with a Zone 2 warm-up and finish with a Zone 2 cool-down to reduce injury risk and aid recovery.
Who Should Focus on Higher Heart Rate Zones?
Athletes or Performance-Focused Individuals:
If you’re training for a race or sport, Zones 3-5 are essential for building speed and power.
Intermediate to Advanced Trainees:
Those with a solid aerobic base can benefit from incorporating higher-intensity work to push their limits.
Time-Strapped Individuals:
Short, intense workouts in Zones 4-5 are highly efficient for building fitness when time is limited.
Conclusion
While Zone 2 is the foundation of a well-rounded training programme, Zones 3-5 add the performance edge. By strategically incorporating higher-intensity sessions, you can improve speed, endurance, and overall fitness while challenging both your body and mind.
Curious about how to structure your training? At Riverside Fitness House, we can help you build a plan tailored to your goals, whether you’re a beginner or looking to take your performance to the next level.
➡️ Book your free intro session today and let’s get started!
