Training zones are one of the most powerful tools for optimizing your workouts. Whether you’re a runner, cyclist, or triathlete, understanding how to train in the right zones can dramatically improve your performance.

What Are Training Zones?

Training zones are intensity levels defined by your heart rate or power output. They help you structure your workouts to target specific physiological adaptations.

Most systems use 5-7 zones, ranging from easy recovery to maximum effort:

Zone	Intensity	Purpose
Zone 1	Recovery	Active recovery, warm-up
Zone 2	Endurance	Build aerobic base
Zone 3	Tempo	Improve lactate threshold
Zone 4	Threshold	Race-specific fitness
Zone 5	VO2max	Peak power and speed

How to Calculate Your Zones

Heart Rate Zones

The most common method uses your maximum heart rate (MHR) or lactate threshold heart rate (LTHR):

Find your max HR: 220 - your age (estimate) or via a max effort test
Calculate zones: Apply percentages to your max HR

For example, if your max HR is 190:

Zone 2 = 60-70% = 114-133 bpm
Zone 4 = 85-90% = 161-171 bpm

Power Zones

For cyclists and triathletes, power zones based on FTP (Functional Threshold Power) are more precise:

Test your FTP: 20-minute all-out effort × 0.95
Apply zone percentages to your FTP

Practical Application

Here’s how to use zones in your weekly training:

80% of training should be in Zone 1-2 (easy/aerobic)
20% of training can be in Zone 3-5 (hard efforts)

This 80/20 approach has been shown to optimize both performance and recovery.

Using Rivo EndurAI

With Rivo EndurAI, you can:

Set up custom zones based on your test results
Track time in zones automatically from device syncs
Get zone recommendations in AI-generated training plans

Our AI ensures you’re spending the right amount of time in each zone to maximize your adaptations.

Conclusion

Training zones take the guesswork out of workout intensity. By training in the right zones at the right times, you’ll see faster improvements while avoiding overtraining.

Ready to optimize your zone training? Start your free trial and let Rivo calculate your zones automatically.