Stress zones aka heart rate zones

In order to avoid overloading or underloading your training sessions, it is important that you remain within your personal heart rate ranges. By training with pulse control you are able to design and control your training individually according to your personal heart rate zones.

The following reasons speak for it:

  • Training with the right intensity.
  • minimization of health risks due to overload.
  • No useless training due to underload.
  • Objectify training performance by pulse control.
  • Progress in training can be documented.
  • Training goals are thus achieved with certainty.
  • The control of the HF saves from too much ambition.
  • However, the control of the HF also spurs with too little ambition.
One way to calculate the individual stress zones is the lactate level test or the carvone formula.

The 5 stress zones – essential for a structured and successful training


Below you will find a list of the different load zones (also heart rate zones, training zones, etc.).

1. recompensation (REKOM) – up to 60% of the HFmax

Frau renntThis area represents the lowest stress intensity. Training with this intensity is very well suited for warming up and down, for active stress reduction and for health stabilization.

Beginners or less endurance capable persons can carry out training in this area, in which the cardiovascular system and the musculature are accustomed to longer lasting strains.

Advanced and performance-oriented athletes use this heart rate range for relaxed regeneration training after intensive stress (competition, training) to shorten their recovery time.

2. basic endurance 1 (GA1) – more than 60 % to 70 % of HFmax

Serves to stabilize the cardiovascular system and aerobic performance. The fat metabolism is optimised/economised and stress resistance increases. Training with this intensity combines an economic energy consumption with optimal effects on your body and is therefore optimally suited for long-term stress. The largest part of your daily training should be done in this area because the elementary adaptation symptoms can be achieved here.

3. basic endurance 2 (GA2) – over 70% to 80% of HFmax

In contrast to the GA 1 area, this area primarily serves the development and improvement of aerobic performance. This range is also suitable for long-term exercise and should account for the majority of training.

4th development range (EB) – over 80 % to 90 % of HFmax

The cardiovascular system is specifically improved at this intensity and the supply of energy to the muscles is optimized.

Limiting range for permanent methods. In this range, the anaerobic energy production increases significantly. Most of the energy production still takes place aerobically. In addition, the proportion of carbohydrate burning increases, while the proportion of fat burning decreases as a percentage.

5th peak range (SB) – over 90 % of HFmax

The training and improvement are fast strength endurance, stamina and lactate tolerance. Training in this heart rate zone is strongly performance-oriented. Ambitious and performance-oriented (hobby) athletes complete their intensive interval training in this area. This leads to a significant increase in the anaerobic portion of energy production. In contrast to the other heart rate zones, the risk of health damage is greatly increased here.

This post is also available in: German

William C. Hilberg
As an author, Mr. Hilberg has published several papers on health issues that have gained international recognition. He is close to nature and loves the seclusion and activity as a freelance journalist. In his function as editor William C. Hilberg manages the entire content of PENP. Our team greatly appreciates his expertise and is proud to have him on board.