← Back to CardsTraining Paces & Heart Rate Zones
Understand your effort levels to train smarter, not just harder.
❤️ Heart Rate Zones
| Zone | Name | Intensity | How It Feels | Use For |
|---|
| Zone 1 | Recovery | 50–60% MHR | Very easy, can chat freely | Warmup, cooldown, recovery days |
| Zone 2 | Aerobic | 60–70% MHR | Comfortable, could talk in sentences | Long runs, easy runs, base building |
| Zone 3 | Tempo | 70–80% MHR | Moderate, short sentences only | Tempo runs, marathon pace |
| Zone 4 | Threshold | 80–90% MHR | Hard, a few words at most | Intervals, 5K–10K race pace |
| Zone 5 | Maximum | 90–100% MHR | All-out, cannot talk | Short sprints, kick finishes |
📊 RPE Scale (Rate of Perceived Exertion)
| RPE | Description | Example |
|---|
| 1–2 | Very light — barely any effort | Casual walk |
| 3–4 | Light — can talk easily | Recovery jog |
| 5–6 | Moderate — breathing harder | Easy run |
| 7–8 | Hard — short phrases only | Tempo / intervals |
| 9–10 | Maximum — all-out effort | Sprint finish |