# Training zones Sources: - [What Are the Five Heart Rate Zones?](https://www.worldgym.com/blog/what-are-the-five-heart-rate-zones)* - [Training Zones for Cycling: Heart Rate & Power Zones Explained - BikeRadar](https://www.bikeradar.com/advice/fitness-and-training/training-zones/)* ## Five (5) zones | Zone | %maxHR **predicted** | %max HR **direct** (rounded) | HR **direct** | | :-------------------------: | :------------------: | :--------------------------: | :-----------: | | 1 | 50-60% | 50-65% | 85-110 | | [[Zone 2 Training]] | 60-70% | 65-75% | 110-120 | | [[Zone 3 training\|Zone 3]] | 70-80% | 75-85% | 120-140 | | [[Zone 4 training\|zone 4]] | 80-90% | 85-95% | 140-160 | | zone 5 | 90-100% | 95-100% | >160 | ## Six (6) zones | Zone | Name | Heart rate (% of threshold HR) | Power (% of threshold power) | Typical duration | Muscle fiber type/energy | | :--: | :----------------: | :----------------------------: | :--------------------------: | :------------------: | ------------------------ | | 1 | Active recovery | Less than 68% | Less than 55% | n/a | I/fat | | 2 | Endurance | 69-83% | 56-75% | 3+ hours | I/fat-CHO | | 3 | Tempo / Sweetspot | 84-94% | 76-90% | 20 mins to 1 hour | I-IIa/fat-CHO | | 4 | Lactate threshold | 95-105% | 91-105% | 10 to 30 mins | IIa/CHO | | 5 | VO2 max | More than 106% | 106-120% | 3 to 8 mins | IIa-b/CHO | | 6 | Anaerobic capacity | n/a | More than 121% | 30 seconds to 3 mins | IIb/CHO-ATP-PC | ![[Power (FTP) Seven (7) Training Zones#Keiser's Seven (7) training zones]]