HR Zones for Beginner

Heart-Rate Zones for Beginners

If you're just starting out, plant yourself in Zone 2, somewhere between 60–70% of HRmax, and run sessions of 30–45 min, 3–4×/week. It's the zone that builds your aerobic base, raises mitochondrial density and trains fat oxidation, all while the effort stays comfortable (RPE 3–4 of 10).

For a sharper way to set your zones, the Karvonen formula works off heart-rate reserve: HR = (HRmax − HRrest) × % + HRrest. Over the first 3 months, a beginner should not push past 75% HRmax (ACSM Position Stand, 2018). The polarised model, roughly 80% in Z2 + 20% in Z4–5, gives you the best payoff over the long haul.

Applications

It shows up in running, cycling and indoor cardio programmes, and it backs cardiac rehab and post-COVID prescriptions too. For personal trainers, it's a way to keep clients from over-training in those first months and to decide safely between continuous and interval sessions.

FAQ

Which is better: 220−age or a real test? An actual maximal test, or a 30-min field test, will be closer to the truth. The 220−age formula can be off by ±10–12 bpm.

Can I skip Z2 and go straight to HIIT? Don't. With no aerobic base under you, the odds of injury and of quitting both climb, and your gains stall fast.

How do I know I’m in Z2? You can hold a conversation in full sentences. The moment you're down to a couple of words at a time, you've already drifted into Z3–Z4.