Training zones based on heart rates

Zone	Why you should do it	Frequency	Heart rate % of reserve	Heart rate beats per minute
Recovery runs	Gives you time to recover from harder workouts.	Use recovery runs the day after hard workouts.	< 70%	< 152
Long, slow runs.	Builds endurance, and develop the strength of your muscles, bones and joints. Helps develop the metabolic system to enable you to burn more fat. Burn more calories, and so reduce weight.	At least one long, slow run a week. 80-90% of your training mileage should be at recovery run pace or long slow run pace.	67% - 77%	148 - 162
Lactate (or anaerobic) threshold pace	Increases the ability of the running muscles to use available oxygen to convert carbohydrate and fat fuel into output.	No more than once a week. No more than 10 to 15 percent of total training mileage. About 3-8 miles a week.	Beginner: 77% - 83%	162 - 170
Lactate (or anaerobic) threshold pace			Experienced: 82% - 88%	168 - 176
VO2 max pace	Improves the body's ability to transport blood and oxygen. Improves running economy.	No more than once a week. No more than 4 to 8 percent of total training mileage.	95% -98%	185 - 189