How should zone 3 feel?

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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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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Physiological adaptations are similar as mentioned above for Zone 3, just even more so, especially the ability to clear lactate. Intervals in Zone 4 can really improve your lactate threshold and help you either go faster or closer to your threshold for longer.

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Beyond this point, your body will begin to utilize more and more carbohydrates and then begin to decline in metabolic efficiency. Zone 2, therefore, is where you should spend a lot of your time training if you want to improve your fat-burning capability.

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“That's the best workout to build aerobic power in a short period of time.” Because fat burning occurs in Zone 2, it is sometimes thought to be a magical tool for weight loss.

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