5 min read
2026-02-19
For maximum fat burning, train in zone 2 (60-70% of max) for a long time - from 40 minutes. In this zone, fats provide up to 85% of energy.
Distance runners build their base in zone 2, while speed training is done in zones 3-4.
| Workout Type | Zone | Share in plan |
|---|---|---|
| Easy running | 2 | 70-80% |
| Tempo run | 3 | 10-15% |
| Intervals | 4-5 | 5-10% |
| Recovery | 1 | 5-10% |
Alternating between zones 4-5 and zones 1-2 in 20-30 minutes gives an effect comparable to an hour-long workout in zone 3 in terms of calorie consumption.
Doctors prescribe training strictly in zones 1-2 for a safe return to exercise. Heart rate monitoring prevents overexertion.
Cardiologists recommend 30 minutes in zone 2-3 five times a week to prevent cardiovascular disease.
| Goal | Main area | Time |
|---|---|---|
| Weight loss | 2 | 40-60 min |
| Endurance | 2-3 | 60-90 min |
| Speed | 4-5 | 20-30 min (intervals) |
| Recovery | 1 | 20-30 min |
See also: Calorie Calculator, Body Fat Percentage, BMI Calculator