Introduction:
Cardiovascular health is one of the most important aspects of fitness, especially for beginners. While many people think improving cardio means endless hours of running, there’s a more effective and sustainable way—zone training. This method helps you work smarter by targeting specific heart rate zones to optimise your progress.

What Is Zone Training?
Zone training divides your workout intensity into different heart rate zones, each serving a specific purpose*:

• Zone 1: Very light activity (e.g., walking). Ideal for recovery.

• Zone 2: Low-intensity, steady effort (e.g., brisk walking, light cycling). Best for building endurance and improving overall cardiovascular health.

• Zone 3: Moderate intensity (e.g., jogging). Improves aerobic fitness.

• Zone 4: High intensity (e.g., sprinting). Builds speed and VO2 max.

• Zone 5: Maximum effort (e.g., all-out sprint). For short bursts of power.

*Note that the examples given are for someone that is new to exercise.

Bare in mind - exercise choice will differ depending on your level of fitness. If you are already well trained, brisk walking will not be enough to create the zone 2 stimulus required for adaptation. Alternatively, if you haven’t exercised for 10 years, a slow walk might be enough to get you into this zone. We’re talking mainly about zone 2 here because, if you are a beginner, you are better off starting here and building a base before venturing into the higher zones.

So Why Focus on Zone 2 initially?
Zone 2 is often overlooked but is crucial for beginners and those building a strong fitness foundation.

• Fuel Efficiency: Zone 2 optimises fat as a fuel source which will help you train for longer periods.

• Builds Endurance: A steady, sustainable pace helps improve cardiovascular efficiency which can cross over into other elements of your training.

• Low Impact: Easier on the joints and muscles, making it ideal for long-term consistency.

How to Calculate Your Heart Rate Zones
The easiest way to calculate your heart rate zones is by using the 220 minus your age formula to find your maximum heart rate (MHR).

• Zone 2 is typically 60-70% of your MHR.

• For example: If you’re 40 years old, your MHR is 220 - 40 = 180 beats per minute (bpm). Zone 2 would be 108-126 bpm.

Use a heart rate monitor or smartwatch to track your heart rate during workouts. Another good measure of zone 2 is being able to hold a conversation whilst exercising.

Incorporating Zone Training Into Your Routine

• Start with 2-3 sessions of Zone 2 training per week (e.g., 30-45 minutes of brisk walking or cycling).

• Mix Zone 2 with strength training or other cardio sessions for variety and other stimulus.

• Gradually increase duration as your fitness improves.

Conclusion:
Zone training is a simple, effective way to improve your cardiovascular health without overcomplicating your routine. Whether you’re new to fitness or looking to improve you cardiovascular endurance, focusing on Zone 2 initially can make a big difference. Once you are regularly executing your zone 2 plan, venture into the higher hear rate zones (more on this in a future blog). PRO TIP: Use a stationary bike for least amount of joint impact.

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