Complete Guide: Heart Rate Zones Calculator for Endurance
Calculate your heart rate zones for building endurance. Train in Zone 2 to develop aerobic capacity and stamina.
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Expert Tips for Endurance
- ✓80% of endurance training should be in Zone 2 - easy and conversational
- ✓Zone 2 training improves mitochondrial density and fat utilization
- ✓It takes 4-6 weeks to see endurance improvements - be patient
- ✓Track cardiac drift: HR rise over time at constant effort indicates fitness
- ✓Recovery between hard sessions is when adaptation happens
- ✓Elite endurance athletes train more volume at lower intensity, not more intensity
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Frequently Asked Questions
What heart rate zone builds endurance best?
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Zone 2 (60-70% max HR). This builds aerobic base, increases mitochondrial density, improves fat oxidation, and allows high training volume without excessive fatigue.
Why do elite athletes train so easy?
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They polarize training: 80% easy (Zone 1-2), 20% hard (Zone 4-5). This builds massive aerobic base while allowing recovery. Going medium-hard all the time leads to overtraining.
How long until I see endurance gains?
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Aerobic improvements take 4-6 weeks minimum. You'll notice: lower HR at same pace, faster recovery between intervals, less fatigue at end of workouts.
What is cardiac drift?
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HR gradually increases during long steady efforts even at constant power/pace. Less drift = better fitness. If drift is excessive (>10%), slow down or shorten sessions.
Can I build endurance with HIIT only?
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HIIT is time-efficient but doesn't fully develop aerobic system. For true endurance (marathons, long events), you need Zone 2 volume. HIIT alone leads to plateau and burnout.
Looking for the standard heart rate zones calculator?
Go to Main HR Zones Calculator