How to actually improve cardiovascular endurance & heart rate zones explained

Aug 19, 2023

Are you finding running/cardio extremely difficult or on the other end boring? You've been doing it all wrong! and most people do. Most people think they need to give every single run or cardio workout a max effort to get fitter, which is certainly not the case. In this blog, I'll break down how to improve your fitness.  

The "Cake" Analogy.

This is a great analogy but unfortunately not it's mine. Cardio is like a cake. There's the base and all the in-between before you get to the top. Leaving room for extras like icing and cherries (Depending on what you like). Same exact thing with cardio. 

The Majority of your cardio training should be done in a fashion where you can talk comfortably. This applies to people who aren't training for any specific sport. You should focus on building a great aerobic base. Then when you're confident in yourself you can tap into the anaerobic work.

If you're struggling to talk you're probably going too fast for your body to handle currently. Slow down and keep a nice consistent comfortable pace. I currently play football, so my week consists of loads of different cardio training. 

When I'm not in the gym I'm going for 5k, 10k runs which are done between heart rate zones 2 and 3. I'm still able to talk. However, when I'm in the gym I make full use of the equipment which is where I carry out my interval training between the heart rate zones 4 and 5 

What are heart rate zones and how should we use them? 

Heart rate zones are specific ranges of heartbeats per minute (BPM) that indicate the intensity of exercise. They are divided into zones like:

  1. Zone 1 (Very Light): Gentle activity, good for warm-ups and cool-downs. (50%-60% of max heart rate)
  2. Zone 2 (Light): Comfortable effort, builds endurance. (60%-70% of max heart rate.)
  3. Zone 3 (Moderate): Effective for fat-burning and aerobic fitness.(70%-80% of max heart rate.)
  4. Zone 4 (Hard): Increases cardiovascular capacity and enhances performance. (80%-90% of max heart rate.)
  5. Zone 5 (Maximum): Intense effort for improving speed and power. (90%-100% of max heart rate.)

Using these zones helps tailor workouts to individual fitness goals and prevent overexertion. Monitoring heart rate during exercise ensures appropriate intensity and optimized training outcomes. 


So before you go out for a run and nearly end up in cardiac arrest. Just make sure you understand the goal of your run. Manage it accordingly. If you have any further questions please contact me via Instagram and I'll get back to you shortly.