HRZ training helps you target specific heart rate zones by guiding your exercise intensity to match different levels of cardiovascular effort. Heart rate zones are ranges of beats per minute that correspond to how hard your heart is working during physical activity. By training within these zones, you can improve endurance, burn fat, or increase aerobic capacity more effectively.
The process starts with measuring your heart rate during exercise, often using a heart rate monitor or fitness tracker. HRZ training then categorizes your heart rate into zones, typically five, ranging from very light activity to maximum effort. Each zone has a purpose: lower zones focus on recovery and fat burning, while higher zones improve cardiovascular fitness and performance.
Using HRZ training, you can adjust your workout intensity in real time to stay within a desired zone. This helps prevent overtraining or undertraining by ensuring your heart rate stays in the optimal range for your fitness goals. For example, if your goal is to build endurance, you might spend more time in moderate zones that improve aerobic capacity without excessive fatigue.
Many fitness apps and devices provide detailed feedback on your heart rate zones during and after workouts. They show how much time you spent in each zone and how your body responded over time. This data helps you plan training cycles, balance hard workouts with recovery, and track progress toward goals like races or improved fitness levels.
In summary, HRZ training uses your heart rate as a guide to tailor exercise intensity, making workouts more efficient and aligned with your personal fitness objectives.
Sources
https://apps.apple.com/gr/app/athlete-tracker-the-outsiders/id6751584800
https://hrzone.com
https://arxiv.org/html/2511.07600v1
