65f
Sign in
Library
Fitness & Recovery pillar

The Five Training Zones

Heart rate intensity as a fraction of HRmax

FITNESS & RECOVERY · 65F INFOGRAPHICThe Five Training ZonesHeart rate intensity as a fraction of HRmax% OF HRMAX · ASCENDINGZone 1 · RecoveryActive recovery60Zone 2 · Aerobic baseMitochondrial sweet spot70Zone 3 · Tempo80Zone 4 · ThresholdLactate threshold88Zone 5 · VO₂ maxShort intervals only95Takeaway180+ minutes/week in Zone 2 plus one Zone 5 session is the most evidence-backed longevityprotocol.65F.COM · 2 CITATIONSWELLNESS, WITH CITATIONS.

Summary

Mitochondrial density grows fastest in Zone 2 — the highest intensity sustainable with nasal breathing and conversation.

Takeaway

180+ minutes/week in Zone 2 plus one Zone 5 session is the most evidence-backed longevity protocol.

Citations · 2

  1. [01]
    Seiler S (2010). What is best practice for training intensity and duration distribution in endurance athletes?. Int. J. Sports Physiology and Performance. doi:10.1123/ijspp.5.3.276
    Source
  2. [02]
    Mandsager K et al. (2018). Association of cardiorespiratory fitness with long-term mortality. JAMA Network Open. doi:10.1001/jamanetworkopen.2018.3605
    Source

More in Fitness & Recovery

bar chart

VO₂max and All-Cause Mortality

Hazard ratio relative to elite cardiorespiratory fitness