# Zone 1 training Sources: - [[ChatGPT]] ## Summary **Zone 1 training** refers to low-intensity aerobic exercise performed at approximately **50–60% of your maximum heart rate**. It is the **easiest** training zone and forms the foundation of endurance fitness. Zone 1 training is foundational for endurance athletes and beginners alike. It’s crucial for developing long-term aerobic fitness, improving recovery, and maintaining overall health with minimal fatigue or injury risk. ## Notes ### 🧠 Key Concepts - **Effort level**: Very easy; you should be able to carry on a conversation. - **Heart rate zone**: ~50–60% of HRmax - **Perceived exertion (RPE)**: 2–3 on a 10-point scale - **Fuel usage**: Primarily fat for energy ### 💡 Benefits - Develops aerobic capacity and efficiency - Enhances fat metabolism - Promotes active recovery - Builds a cardiovascular base for higher-intensity training - Supports parasympathetic (rest-and-digest) recovery ### 🏃 Examples of Zone 1 Workouts - Brisk walking - Very easy cycling or jogging - Recovery sessions after hard workouts - Long, slow distance (LSD) base-building