Running in different heart rate zones

This will help make your running workouts more entertaining while improving different aspects of your fitness. Zone 2: Helps build your aerobic base and may improve mitochondrial function and the development of your capillary network over time. Zone 4: Helps improve your ability to sustain high-intensity efforts and may enhance your body’s ability to use and clear lactate during exercise. Zone 5: Helps improve your VO₂ max. Over time, high-intensity training may also lead to adaptations in the heart, including changes in the left ventricle’s ability to fill with and pump blood, helping deliver oxygen to your working muscles more efficiently.

Coach’s own advice — not medical advice. Train within your limits.