Training Zones

Training zones help you train at the right intensity for your goals. Fit PA supports heart rate, pace, and power zones.

Heart Rate Zones

Fit PA supports both 5-zone (Garmin/Polar style) and 6-zone (Coros style) systems.

6-Zone System (Default)

Zone	% Max HR	Purpose
Recovery	<50%	Active recovery, warm-up/cool-down
Warm Up	50-60%	Light activity, preparation
Fat Burn	60-70%	Base building, fat oxidation
Aerobic Endurance	70-80%	Aerobic capacity building
Threshold	80-90%	Lactate threshold training
Anaerobic	90%+	Max effort, speed work

HR Zone Calculation Methods

• Max Heart Rate - Zones as % of max HR (estimated 220-age or tested)
• Heart Rate Reserve (Karvonen) - Uses both max HR and resting HR for more accuracy
• Lactate Threshold - Zones as % of your LTHR (most accurate, requires testing)

To see the numbers each method gives you before you change anything, use the free Heart Rate Zone Calculator.

Pace Zones (Running)

For runners, pace zones help target the right intensity without relying on heart rate.

Zone	Purpose
Recovery	Very easy, conversation pace
Easy	Aerobic base building
Tempo	Comfortably hard, sustainable effort
Threshold	Race pace effort (10K-HM intensity)
VO2Max	Hard intervals, 3K-5K pace

Pace zones can be calculated from Threshold Pace or VDOT.

Power Zones (Cycling)

For cyclists with power meters, power zones provide the most precise intensity control.

Zone	% FTP	Purpose
Active Recovery	<55%	Recovery rides
Endurance	55-75%	Aerobic base, long rides
Tempo	76-90%	Sustained effort
Threshold	91-105%	FTP intervals
VO2Max	106-120%	High-intensity intervals
Anaerobic	121%+	Short, max efforts

Power zones can be calculated from FTP or Critical Power.

Configuring Your Zones

Go to Profile → Training Zones (its own page, linked from your profile). You can:

• Choose between 5-zone or 6-zone systems
• Select your preferred calculation method
• Manually adjust zone boundaries
• Set zones for each sport type