The Simple “3-Zone” Cardio Plan
What are the 3 zones?
Zone 1 = Slow (Easy): You could chat in full sentences. Feels comfortable.
Zone 2 = Medium (Steady): You can talk in short phrases. Feels “working but fine.”
Zone 3 = Fast (Hard): Talking is tough. Short bursts you can’t hold for long.
Use any method below to find your zones:
Quick ways to find your zones
-Talk Test:
Zone 1: full sentences
Zone 2: short phrases
Zone 3: a few words
-Effort (RPE 1–10):
Zone 1: 3–4/10
Zone 2: 5–6/10
Zone 3: 7–9/10
-Heart Rate (optional):
Estimate HRmax ≈ 220 − age
Zone 1: 50–60% of HRmax
Zone 2: 60–75% of HRmax
Zone 3: 75–90% of HRmax
No watch? No problem—use the talk test. It’s surprisingly accurate.
Why each zone matters
Zone 1 (slow): Builds your base, helps you recover, and teaches your body to use fat for fuel.
Zone 2 (medium): Improves heart strength and endurance—your “engine.”
Zone 3 (fast): Boosts speed and power; raises your ceiling so everything else feels easier.
How to use them each week (simple plan)
Goal: 3–4 cardio sessions/week, 20–35 minutes each.
2× Zone 2 (medium): steady, conversational-but-working pace
1× Zone 3 (fast): short intervals or hill sprints
Optional 1× Zone 1 (slow): recovery walk, easy bike, or light jog
If you’re new, start with just two Zone 2 sessions for 2 weeks, then add Zone 3.
Workouts you can start today
Zone 1 (slow) – 20 minutes
Warm up 5 min easy walk
10 min relaxed walk (full sentences pace)
Cool down 5 min easy walk
Progress: Add 5 min each week up to 40–60 min as needed.
Zone 2 (medium) – 30 minutes
Choose walk, jog, bike, row, or elliptical.
Warm up 5 min easy
20 min steady “short phrases” pace
Cool down 5 min easy
Progress: Bump the middle segment to 25–30 min, or keep time and make the pace slightly steadier.
Zone 3 (fast) – 20–25 minutes
Warm up 6–8 min easy → 2–3 × 20-sec strides (optional)
6 rounds: 30 sec hard (few words pace) + 90 sec easy
Cool down 5 min easy
Progress options:
8 rounds (same work/rest)
or 45 sec hard + 75 sec easy (6–8 rounds)
A simple 4-week progression
Week 1: Z2 ×2 (25–30 min), Z1 ×1 (20 min)
Week 2: Z2 ×2, Z3 ×1 (20–25 min)
Week 3: Z2 ×2 (add 5 min each), Z3 ×1 (add 1–2 rounds)
Week 4 (deload): Z2 ×1, Z1 ×2 (keep Z3 light or skip)
If you lift or do Sport/conditioning
Put Zone 3 on a day away from heavy legs.
Use Zone 1 on rest days to recover.
Keep Zone 2 on non-sparring days or mornings.
Common mistakes (and easy fixes)
Going too hard on “easy” days: If you can’t talk in phrases, back off.
Skipping warm-ups: Spend 5 minutes ramping up; your joints will thank you.
Too much Zone 3: 1 session/week is plenty for most. Earn the right to push.
No plan: Pick your 3–4 weekly slots now and treat them like appointments.
Quick FAQ
How fast should I progress?
Add no more than 10% total time each week. If you’re tired, hold or drop volume.
What if my heart rate jumps around?
Stick to the talk test. Let hills and heat slow you down—effort stays the same.
Can I split sessions?
Yes. Two 15-minute Zone 2 blocks in a day still help.
Ready to put this to work?
Contact me to download my 1-page 3-Zone Planner (weekly schedule + checkboxes), or let me build yours for you.
Want a personal plan that fits your schedule? Book a free 30-min call and I’ll build your plan that fits your lifestyle.
