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When you are fi rst starting out, you should exclusively work in the Zone 1 and 
Zone 2 intensities. After a few weeks, you can occasionally incorporate Zone 3 
and Zone 4 intensities for short periods of time. Remember, when you begin to 
incorporate Zone 3 and Zone 4 intensities, you will fi nd that you will likely have to 
drop down to Zone 1 intensities shortly thereafter as brief recovery periods. 

For variety, you can spend a little bit of time in each of the four Zones during one 
workout, and then spend your time in just one Zone during the next workout. 

Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and 
anyone unaware of their current medical condition should also avoid Zone 3 and 
Zone 4 without prior clearance from their doctor. 

These Zones can be translated into target heart rate numbers if your home fi tness 
product has a grip or telemetric heart rate counter. Research has shown the best 
way to do this is not to establish heart rate numbers based upon age, but rather 
based upon how you feel. 

The following chart will allow you to log your heart rate numbers based upon how 
you feel when working out. Simply log the heart rate numbers you fi nd when you 
feel you are working at each of the specifi c intensities.

1

Easy 
Warm-Up 
Cool-down 

Insert the heart rate 
you get when you are 
working in Zone 1 

50%-65%

2

Challenging, but 
comfortable 
Steady endurance pace

Insert the heart rate 
you get when you are 
working in Zone 2

65%-75%

3

Challenging and 
uncomfortable 
Race pace 

Insert the heart rate 
you get when you are 
working in Zone 3 

75%-85%

4

Breathless 
Not maximum, but 
winded 
Can’t keep the pace for 
very long 

Insert the heart rate 
you get when you are 
working in Zone 4 

85%-95%

As you get in better shape, the heart rate number you obtain for each zone will get 
higher and higher, which means your heart is able to handle higher intensities. Or