Can I train in Zone 3?

Zone 3 – aerobic exercise: Exercising for 10–40 minutes with a heartbeat of 70-80% of your maximum heart rate will not only burn fat effectively, but will also strengthen muscles as well as building their endurance capabilities. This medium level is suitable for those who exercise to sustain good health.



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The theory is that you use Z2 to get in the training without overtaxing yourself and therefore give your body the proper recovery it needs to make your hard days hard. Z3 used to be referred to as “junk miles” because they were not hard enough to stimulate growth/adaptation, but not easy enough to facilitate recovery.

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Zone 3: 70 – 79 percent of Max HR: Moderate activity, such as speed walking, running, aerobics or riding a bike on flat ground. Talking while exercising becomes more difficult, and you can only speak in short sentences. This level puts you in the aerobic zone and starts to improve your heart and lung endurance.

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Exciting new developments, upgraded town centres, vast green spaces, and new businesses, and all with an average travel time of just 29 minutes to get into central London, are truly putting Zone 3 on the map. And it's not just buyers; renters are also upping sticks and moving into Zone 3.

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Zone 3 corresponds to lactate threshold intensity. Thinking in “threshold” terms can help you find this zone and stay in it by feel. The feeling of running in Zone 3 is often described as “comfortably hard,” or as the fastest speed that still feels relaxed.

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