What is the difference between each zone of heart rate???

⭐ Zone 1 - Recovery / Very Light (50-60% of Max HR)

What do you got?

• Rejuvenating the body after heavy exercise

• Increased blood flow

• Reduce stress and help the heart function effectively

Suitable for: Warm Up, Cool Down, Slow Walk

⭐ Zone 2 - Fat Burn / Light (60-70% of Max HR)

What do you got?

• Maximum metabolism of fat as an energy source

• Develop aerobic base

• Long practice without fatigue

Suitable for: fast walk, light jogging, pleasure cycling

People who want to "lose fat" often focus primarily on this zone.

⭐ Zone 3 - Aerobic / Moderate (70-80% of Max HR)

What do you got?

• Increased heart and lung strength

• Add VO ❣ Max Basic Level

• Develop stamina in continuous exercise such as medium distance running / spinning

Suitable for: Medium Speed Running, Steady-state Exercise

⭐ Zone 4 - Threshold / Hard (80-90% of Max HR)

What do you got?

• Develop high speed and durability

• Increased lactate threshold (longer muscle fatigue resistance)

• Suitable for interval training

Suitable for: fast running, serious spinning, modest heavy level HIIT

⭐ Zone 5 - Max Effort / VO ❣ Max (90-100% of Max HR)

What do you got?

• Maximize VO ❣ Max

• Increased power and speed

• Very high power consumption and short use

Suitable for: Sprint, HIIT Short Range, Maximum Speed Test

📌 How to Compute a Simple Max HR

Max HR 220 － Age

For example, age 25 → Max HR 195 bpm.

Zone 2 = about 117-137 bpm etc.

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