Strava’s new Training Zones feature promises to help runners and cyclists better understand their training load across metrics like heart rate, power, and pace. That sounds like useful information, but if you’ve recently discovered that most of your runs fall into what’s commonly called the “gray zone” (Zone 3), take a deep breath: You aren’t doing everything wrong, you don’t need to panic, and you definitely don’t need to completely overhaul your training.
Here’s why—and how you can use training zones as the helpful tool they’re meant to be, rather than as a source of anxiety.
What are training zones?
Before diving into how Strava offers insights into training zones, let’s quickly go over what they really are. As Lifehacker senior health editor Beth Skwarecki has previously explained, talk of different zones is overhyped, since these zones aren’t clearly defined.
Most talked about is the coveted Zone 2, even though no one can agree on what exactly it is. On the flip side, I always see warnings about Zone 3 being the “no man’s land” of training—too hard to be easy, too easy to be hard. This dread is overblown.
Zone 2 training is celebrated because it helps build your aerobic base and burns calories without incurring significant fatigue. But guess what Zone 3 training also does? It builds your aerobic base, it burns even more calories, and it typically adds only marginally more fatigue than Zone 2. For most recreational runners, the difference between the zones is far less dramatic than the online discourse suggests.
Heart rate zones are indeed a completely valid way to describe how hard you’re working during a cardio workout. But it’s hardly a matter of “Zone 2 good, Zone 3 bad,” particularly given that different devices and apps define the zones differently. Your “Zone 2” might be 60% to 70% of max heart rate on an Apple Watch, but 65% to 75% on a Peloton. At 73% of your max heart rate, the Apple Watch would categorize your effort as Zone 3, while the Peloton would call it Zone 2. Which is right? Neither, really—because these boundaries are largely arbitrary.
The concept of training zones is sound when considered in the right context, but the specific percentages and boundaries aren’t set in stone. They’re guidelines, not gospel. Your physiology doesn’t magically change the moment you cross from 69% to 71% of your max heart rate. And if you’re a recreational runner focused on health and enjoyment, the difference between Zone 2 and Zone 3 is a mere technicality.
How Strava’s Training Zones actually work
Strava’s Training Zones use a familiar five-zone system. The feature allows you to filter by sport and analyze training load across different timeframes (seven days, one month, and three months), providing insights into how your training varies across activities.
Heart Rate Zones:
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Zone 1 – Endurance
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Zone 2 – Moderate
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Zone 3 – Tempo
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Zone 4 – Threshold
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Zone 5 – Anaerobic
These zones indicate exercise intensity levels and are automatically calculated based on your max heart rate. Strava uses the standard formula of 220 minus your age, defaulting to 190 bpm if no age is provided. Your zones update automatically on your birthday unless you’ve manually set your max heart rate.
Adjust your Strava Training Zones to eliminate your workout anxiety
Luckily, you don’t need to accept the default settings as law. Strava allows subscribers to set different heart rate zones for running versus cycling, and you can adjust these zones anytime.
When you scroll down in the Progress tab on Strava, you’ll see Training Zones. Within that menu, select the Pencil (edit) icon. If you know your actual max heart rate from testing, use that instead of the age-based estimated maximum.
Credit: Meredith Dietz
Even if you don’t have exact numbers, you can adjust your zones based on feel. Your perceived exertion might be a better guide than your heart rate monitor. Toggle the “auto-calculate” option to manually adjust each individual heart rate zone. If Strava tells you you’re in Zone 3-4, but you can easily hold a conversation during that workout, you could then widen the range for Zone 2 to more accurately reflect what you know to be lower effort for you. When a run feels easy and conversational, it’s probably serving its purpose, regardless of whether your device says you’re in Zone 2 or Zone 3.
Instead of obsessing over individual workout zones, examine your training distribution over weeks and months. Are you doing mostly easy runs with some harder efforts? That’s what matters, not whether your easy pace puts you at the top of Zone 2 or bottom of Zone 3.
The bottom line
Training zones should inform your training, not dictate it. They’re tools to help you understand intensity and plan progression, not rigid boundaries that determine success or failure. Strava’s Training Zones feature can provide valuable insights into your training patterns and help you make more informed decisions about your workouts.
The next time your watch beeps to tell you you’ve crossed into Zone 3, remember: The boundaries aren’t real, but how your body feels is.
