What Cardio Zone Should You Be Doing?
Here at FE, we stress Consistency is King. 3 main areas to focus on to reach or maintain your goals are Training, Nutrition, and Recovery. At FE, we can take care of one aspect of training. You know you are going to get a great strength workout with one of our excellent coaches. You WILL get stronger, more stable, and more mobile. Another aspect of training is Conditioning. Whiles some form of conditioning is performed in your training program, to get over that hump, and get the results you’re trying to achieve, we stress to perform cardio sessions on your off days. Yes, I said it, that dreaded word, Cardio.
But cardio isn’t just cardio.
There’s a massive difference between mindlessly sweating for 30 minutes and intentionally training in the right cardio zone for your goals, your age, and your physiology.
If you’ve ever wondered:
“Am I pushing too hard?”
“Why am I exhausted but not improving?”
“Why do some people walk and get fitter while others run themselves into the ground?”
This is where cardio zones come in. Had a client recently asked me what should I be doing?
Let’s break it down.
What Are Cardio Zones?
Cardio zones are simply ranges of heart rate that correspond to different levels of effort and different physiological benefits.
They’re typically divided into 5 zones, based on a percentage of your maximum heart rate.
A simple estimate for max heart rate is:
220 – your age = estimated max heart rate
Example:
A 50-year-old:
220 – 50 = 170 bpm max
From there, zones are calculated as percentages.
The 5 Cardio Zones (And What They Actually Do)
Zone 1: Recovery Zone (50–60%)
Very easy effort
Slow walking
Light cycling
Warm-ups and cool-downs
Benefits:
Improves circulation
Promotes recovery
Reduces stress
This is not fitness-building cardio.
It’s recovery cardio.
Zone 2: The Longevity Zone (60–70%)
Comfortable, sustainable effort
You can talk in full sentences.
This is the zone I recommend most of clients.
Benefits:
Improves mitochondrial health
Builds aerobic base
Improves fat metabolism
Supports heart health
Improves recovery
Enhances longevity
This is where magic happens.
Zone 3: The Gray Zone (70–80%)
Moderate effort
Talking becomes harder.
This is where many people accidentally spend most of their cardio time.
Here’s the problem:
Too hard to be easy
Too easy to be truly effective
You accumulate fatigue without maximum benefit.
This is the most overused—and often least productive—zone.
Zone 4: Threshold Zone (80–90%)
Hard effort
Talking is very difficult.
Benefits:
Improves cardiovascular capacity
Increases performance
Improves VO₂ max
This is powerful—but should be used strategically.
Not daily.
Zone 5: Max Effort (90–100%)
All-out effort
Sprinting.
Short intervals.
Benefits:
Improves VO₂ max dramatically
Builds power
Improves fitness ceiling
This is extremely effective.
But also extremely taxing.
The Biggest Mistake Most Adults Make
Most adults live in Zone 3.
They push harder than necessary because:
They think harder = better.
But this often leads to:
Excess fatigue
Poor recovery
Increased injury risk
Burnout
Limited progress
More sweat doesn’t always equal more results.
Smarter equals better.
Which Zone Is Right for You?
For most of our adult clients, the answer is:
Mostly Zone 2
with occasional Zone 4–5
Here’s a simple framework:
Zone 2:
2–4 sessions per week
30–60 minutes
Examples:
Incline treadmill walking
Outdoor walking
Cycling
Elliptical
Zone 4–5:
1–2 short sessions per week
Examples:
Short intervals
Hill climbs
Bike sprints
Why Zone 2 Is So Powerful—Especially After 40
As we age, we naturally lose:
Aerobic capacity
Mitochondrial function
Recovery ability
Zone 2 directly improves all three.
This means:
Better energy
Better fat loss
Better heart health
Better recovery
Better aging
It’s one of the highest-return investments you can make.
How To Know You’re In The Right Zone (Without Math)
Here’s the simplest Functional Elements test:
Zone 2 = You can talk, but not sing.
If you’re gasping for air → too hard
If you can sing easily → too easy
Slightly challenged, but sustainable.
What This Looks Like In Real Life
For many of our clients:
It’s not running.
It’s incline walking.
Often at:
3.0 – 4.0 mph
Incline 4–8%
Heart rate elevated.
Breathing elevated.
But sustainable. And incredibly effective.
The Bottom Line
Cardio isn’t about destroying yourself.
It’s about training your heart intelligently.
For most adults over 40:
Zone 2 builds your base.
Zone 4–5 builds your ceiling.
Strength training builds your body.
Combined together? Results happen. Training for life happens.
Need help in designing the right cardio options for you. We are here.
And remember, Give Your Body What It Needs, When It Needs It.
Tony Muyco III, CSCS, PPSC, PPSC*KB, CFSC
Functional Elements Training and Nutrition Center
Partner and Director of Training
(c) 314.401.5047
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