{"id":32114,"date":"2025-10-28T21:06:55","date_gmt":"2025-10-28T21:06:55","guid":{"rendered":"https:\/\/gpnewswire.com\/news\/build-cardio-endurance-with-zone-3-training\/"},"modified":"2025-10-28T21:06:55","modified_gmt":"2025-10-28T21:06:55","slug":"build-cardio-endurance-with-zone-3-training","status":"publish","type":"post","link":"https:\/\/gpnewswire.com\/news\/build-cardio-endurance-with-zone-3-training\/","title":{"rendered":"Build Cardio Endurance With Zone 3 Training"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">\n<div class=\"vc_row wpb_row vc_row-fluid\">\n<div class=\"wpb_column vc_column_container vc_col-sm-12\">\n<div class=\"vc_column-inner\">\n<div class=\"wpb_wrapper\">\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<p>In the discourse around heart-rate-zone training, high intensity (zones 4 and 5) and low intensity (zone 2) garner the most attention. Both training approaches, when leveraged the right way, can help people \u00adimprove their endurance and <a href=\"https:\/\/experiencelife.lifetime.life\/article\/the-path-to-endurance\/\" rel=\"nofollow noopener\" target=\"_blank\">boost cardiovascular fitness<\/a>.<\/p>\n<p>Then there\u2019s medium-\u00adintensity zone 3. This midrange, \u00adchallenging-yet-doable zone \u2014 reached by performing an \u00adexercise at 70 to 80 percent of your max heart rate \u2014 is polarizing.<\/p>\n<p>Some experts love zone 3 and consider it the sweet spot of training. Spending time in zone 3 during your cardio activity of choice can improve <a href=\"https:\/\/experiencelife.lifetime.life\/article\/how-to-increase-your-vo2-score\/\" rel=\"nofollow noopener\" target=\"_blank\">VO\u2082 max<\/a>, build mitochondria, and train your ability to go farther and faster. Others consider zone 3 a gray zone, leading to \u201cjunk miles\u201d that zap energy without payoff.<\/p>\n<p>What\u2019s often overlooked in conversations about zone 3 is that it <a href=\"https:\/\/experiencelife.lifetime.life\/article\/is-there-really-a-best-workout\/\" rel=\"nofollow noopener\" target=\"_blank\">is neither bad nor good<\/a> \u2014 it\u2019s simply a training tool. And as such, it\u2019s important to consider how it\u2019s used within a broader training plan.<\/p>\n<p>With more than 25 years in the fitness industry, Jeff Rosga, NASM-CPT, PES, CES, Life Time\u2019s director of team member development for Dynamic Personal Training, shares his top takeaways for incorporating zone 3 into your\u00a0training.<\/p>\n<p><span class=\"wpex-text-md\"><strong>Experience Life | What is zone 3?<\/strong><\/span><\/p>\n<p><strong>Jeff Rosga |<\/strong> Zone 3, also known as the tempo or moderate-\u00adintensity zone, is typically defined as cardio exercise at 70 to 80 percent of maximum heart rate, or 90 to 100 percent of <a href=\"https:\/\/experiencelife.lifetime.life\/article\/the-at-factor\/\" rel=\"nofollow noopener\" target=\"_blank\">anaerobic-threshold<\/a> heart rate.<\/p>\n<p>Often called the gray zone, zone 3 lies between low-intensity endurance training and higher-intensity threshold training. It bridges these zones, offering valuable performance gains, including the following:<\/p>\n<ul>\n<li>Improved aerobic capacity, making your body better at handling higher intensities<\/li>\n<li>Enhanced lactate threshold, training your body to handle lactate buildup so you can go\u00a0longer and faster<\/li>\n<li>Improved cardiovascular health, strengthening the heart and lungs<\/li>\n<li>More efficient fat oxidation, training the body to use fat stores as fuel while keeping the intensity up<\/li>\n<li>Enhanced performance, helping athletes simulating race-day intensities<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><span class=\"wpex-text-md\"><strong>EL | What does a typical zone 3 cardio workout look like?<\/strong><\/span><\/p>\n<p><strong>JR |<\/strong> Zone 3 cardio can take various forms and can be adapted to various activities, including running, cycling, and using machines like a rower, SkiErg, <a href=\"https:\/\/experiencelife.lifetime.life\/article\/the-stepmill-workout\/\" rel=\"nofollow noopener\" target=\"_blank\">stepmill<\/a>, elliptical, or VersaClimber.<\/p>\n<p>Here are three examples of formats that work well for zone 3:<\/p>\n<ol>\n<li><strong>Tempo efforts<\/strong>. These are continuous <a href=\"https:\/\/experiencelife.lifetime.life\/article\/steady-state-cardio-vs-high-intensity-interval-training\/\" rel=\"nofollow noopener\" target=\"_blank\">steady-state<\/a> efforts that last 20 to 60 minutes.<\/li>\n<li><strong>Long intervals.<\/strong> These are intervals\u00a0of five to 20 minutes with shorter recoveries.<\/li>\n<li><strong>Sustained climbs.<\/strong> These are rides\u00a0or runs going uphill at a moderate\u00a0intensity.<\/li>\n<\/ol>\n<p>\u00a0<\/p>\n<p><span class=\"wpex-text-md\"><strong>EL | Who can benefit from zone 3 training?<\/strong><\/span><\/p>\n<p><strong>JR |<\/strong> While everyone can benefit from some zone 3 training, it is especially useful for <a href=\"https:\/\/experiencelife.lifetime.life\/article\/the-active-metabolic-assessment\/\" rel=\"nofollow noopener\" target=\"_blank\">athletes seeking performance enhancement for racing<\/a>.<\/p>\n<p>Specifically, if your event requires sustained moderate to high intensities, zone 3 training simulates race conditions, preparing you physically and mentally. Combine zone 3 with occasional zone 4 and 5 sessions to stimulate adaptations.<\/p>\n<p>\u00a0<\/p>\n<p><span class=\"wpex-text-md\"><strong>EL | How can someone know if they\u2019re in zone 3?<\/strong><\/span><\/p>\n<p><strong>JR |<\/strong> It\u2019s possible to gauge your zone by using a rate-of-perceived-exertion scale. You\u2019ll recognize zone 3 as a moderate to challenging effort that requires you to breathe more deeply, likely through your mouth, [where you\u2019ll\u00a0be] able to speak but only in short\u00a0sentences.<\/p>\n<p>A more accurate method is to use an anaerobic threshold (AT) test to<a href=\"https:\/\/experiencelife.lifetime.life\/article\/a-better-way-to-burn-fat\/\" rel=\"nofollow noopener\" target=\"_blank\"> identify your unique zones<\/a>. AT testing, available at many health clubs and sports medicine clinics (as well as some hospitals), involves running on a treadmill or riding a stationary cycle with a mask over your face to capture and analyze oxygen and carbon dioxide levels at varying stages of exercise \u00adintensity. (Learn more about AT testing at \u201c<a href=\"https:\/\/experiencelife.lifetime.life\/article\/the-at-factor\/\" rel=\"nofollow noopener\" target=\"_blank\">How to Find Your Anaerobic Threshold<\/a>.\u201d)<\/p>\n<p>\u00a0<\/p>\n<p><span class=\"wpex-text-md\"><strong>EL | Why is accuracy so important?<\/strong><\/span><\/p>\n<p><strong>JR |<\/strong> Because many athletes unknowingly experience something called \u201czone drift.\u201d For instance, they may find themselves in zone 3 during workouts intended <a href=\"https:\/\/experiencelife.lifetime.life\/article\/how-to-use-zone-2-training-to-optimize-fitness-performance\/\" rel=\"nofollow noopener\" target=\"_blank\">for zone 2<\/a> or zone 4, leading to fatigue without desired adaptations. And vice versa: Athletes may drop into zone 2 or spike into zone 4 during an intended zone 3 workout, undermining their efforts and losing out on the benefits of zone 3.<\/p>\n<p>\u00a0<\/p>\n<p><span class=\"wpex-text-md\"><strong>EL | So, you can\u2019t spend time in zone 3 and expect it to be the average of 2 and 4?<\/strong><\/span><\/p>\n<p><strong>JR |<\/strong> No, each zone has distinct qualities and unique benefits. Zone 2 is an easy effort; you can easily chat while exercising. It\u2019s primarily aerobic, and you use fat as fuel. You won\u2019t build up much lactate. These are usually long-duration workouts lasting anywhere from one to four-plus hours. Training in this zone is great for endurance and for recovery. (See \u201c<a href=\"https:\/\/experiencelife.lifetime.life\/article\/how-to-use-zone-2-training-to-optimize-fitness-performance\/\" rel=\"nofollow noopener\" target=\"_blank\">How to Use Zone 2 Training to Optimize Fitness Performance<\/a>\u201d to learn more.)<\/p>\n<p>Zone 3 is a moderate effort. You can talk but only in short sentences because you\u2019re breathing deeper. It\u2019s a mix of aerobic and anaerobic activity based on the top or bottom half of the zone. You can build up some lactate, but it\u2019s manageable over longer workouts. These are moderate-duration workouts of 20 to 90 minutes maintained through continuous activity or interval training. Training in zone 3 improves your lactate threshold, lets you work at moderately high intensities, and improves your aerobic\u00a0capacity.<\/p>\n<p>Zones 4 and 5 range from hard to very hard effort \u2014 you feel a lot of discomfort during these workouts. You rely heavily on glycogen and glucose for fuel and experience quick lactic buildup.<\/p>\n<p>Zone 4 can be maintained for about 40 minutes, but as you reach the upper end of the zone, that will be reduced to only a few minutes. Zone 5 is something that most people can maintain for only seconds. These zones boost your VO\u2082 max, lactate threshold, buffering capacity (how well you handle lactic-acid buildup), muscular power, speed, and top-end\u00a0performance.<\/p>\n<p>\u00a0<\/p>\n<p><span class=\"wpex-text-md\"><strong>EL | Any advice for someone who wants to start doing zone 3 cardio?<\/strong><\/span><\/p>\n<p><strong>JR |<\/strong> More is not better. Too many regular zone 3 sessions can increase fatigue without improving performance and can negatively affect recovery and long-term\u00a0fitness.<\/p>\n<p>Start with one zone 3 session per week as part of a comprehensive training plan that also includes zone 2 sustained efforts and zone 4 or 5 intervals. As a rule of thumb, aim to spend about 80 percent of your cardio training time in zone 2, plus one workout each in zone 3 and zone 4 or 5.<\/p>\n<p>You can progressively add zone 3 sessions, but for best results, avoid doing more than three each week. If you\u2019re feeling unsure, it can be helpful to work with a certified endurance coach.<\/p>\n<h2>A Look Inside the Zones<\/h2>\n<p><strong>The specified heart rates within each zone are examples only; each individual has unique zones. Learn how to determine yours at \u201c<a href=\"https:\/\/experiencelife.lifetime.life\/article\/the-active-metabolic-assessment\/\" rel=\"nofollow noopener\" target=\"_blank\">The Active Metabolic Assessment: The Most Accurate Test For Cardio Training<\/a>.\u201d<\/strong><\/p>\n<\/div>\n<\/div>\n<div class=\"vcex-spacing wpex-w-100 wpex-clear\"><\/div>\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<div>\n<table>\n<tbody>\n<tr>\n<td width=\"5%\"><\/td>\n<td width=\"20%\"><strong>Example<\/strong><\/td>\n<td width=\"25%\"><strong>Description<\/strong><\/td>\n<td width=\"25%\"><strong>Feels Like<\/strong><\/td>\n<td width=\"25%\"><strong>Good For<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"\"><strong>ZONE 5<\/strong><\/td>\n<td><strong>Ex:<\/strong> 179-189 heartbeats per minute<\/td>\n<td>Increases your peak VO2 and anaerobic threshold.<\/td>\n<td>You can barely catch your breath. You\u2019re at your body\u2019s absolute max.<\/td>\n<td>\u2022 <a href=\"https:\/\/experiencelife.lifetime.life\/article\/boost-your-fitness-with-sprint-interval-training\/\" rel=\"nofollow noopener\" target=\"_blank\">Sprinting<\/a><br \/>\n<span>\u2022 High-intensity interval training<\/span><\/td>\n<\/tr>\n<tr>\n<td width=\"\"><strong>ZONE 4<\/strong><\/td>\n<td><strong>Ex:<\/strong> 169-178 heartbeats per minute<\/td>\n<td>Increases your peak VO2 and anaerobic threshold.<\/td>\n<td>You feel winded and you\u2019re pushing yourself very hard.<\/td>\n<td>\u2022 Cardio training<br \/>\n<span>\u2022 <a href=\"https:\/\/experiencelife.lifetime.life\/article\/speed-workouts-x-3\/\" rel=\"nofollow noopener\" target=\"_blank\">Speed training<\/a><\/span><\/td>\n<\/tr>\n<tr>\n<td width=\"\"><strong>THRESHOLD<\/strong><\/td>\n<td><strong>Ex:<\/strong> 169 heartbeats per minute<\/td>\n<td colspan=\"2\" width=\"249\">The point at which your body shifts from burning mostly fat to mostly carbs.<\/td>\n<td width=\"\">\u2022 Interval training<br \/>\n<span>\u2022 Circuit-style resistance training<\/span><\/td>\n<\/tr>\n<tr>\n<td width=\"\"><strong>ZONE 3<\/strong><\/td>\n<td><strong>Ex:<\/strong> 156-168 heartbeats per minute<\/td>\n<td>Increases your tolerance for anaerobic training. Improves anaerobic threshold.<\/td>\n<td>You\u2019re working hard and you need to breathe through your mouth.<\/td>\n<td>\u2022 Cardio training<br \/>\n<span>\u2022 Exercise tolerance<\/span><\/td>\n<\/tr>\n<tr>\n<td width=\"\"><strong>ZONE 2<\/strong><\/td>\n<td><strong>Ex:<\/strong> 143-155 heartbeats per minute<\/td>\n<td>Trains your body to burn fat efficiently and improve endurance.<\/td>\n<td>Your breathing is heavier, but still fairly comfortable. Nasal breathing is possible.<\/td>\n<td>\u2022 <a href=\"https:\/\/experiencelife.lifetime.life\/article\/test-your-endurance\/\" rel=\"nofollow noopener\" target=\"_blank\">Endurance training<\/a><\/td>\n<\/tr>\n<tr>\n<td width=\"\"><strong>BASE<\/strong><\/td>\n<td><strong>Ex:<\/strong> 143 heartbeats per minute<\/td>\n<td colspan=\"2\" width=\"249\">Your aerobic base is the heart rate at which your body most efficiently burns fat.<\/td>\n<td width=\"\">\u2022 Endurance training<br \/>\n<span>\u2022 Recovery workouts<\/span><\/td>\n<\/tr>\n<tr>\n<td width=\"\"><strong>ZONE 1<\/strong><\/td>\n<td><strong>Ex:<\/strong> 133-142 heartbeats per minute<\/td>\n<td>Promotes fat-burning and aids in recovery from days of more intense exercise.<\/td>\n<td>Easy peasy. You could do this for hours.<\/td>\n<td>\u2022 <a href=\"https:\/\/experiencelife.lifetime.life\/article\/recover-like-a-pro\/\" rel=\"nofollow noopener\" target=\"_blank\">Recovery workouts<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<div class=\"vcex-module vcex-divider vcex-divider-solid vcex-divider-center wpex-mx-auto wpex-max-w-100 wpex-block wpex-h-0 wpex-border-b wpex-border-solid wpex-border-main\"><\/div>\n<p><em>This article originally appeared as \u201cZero in on Zone 3\u201d in the November\/December 2025 issue of<\/em> Experience Life.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"vc_row wpb_row vc_row-fluid\">\n<div class=\"wpb_column vc_column_container vc_col-sm-12\">\n<div class=\"vc_column-inner\">\n<div class=\"wpb_wrapper\">\n<div class=\"wpb_raw_code wpb_raw_html wpb_content_element\">\n<div class=\"wpb_wrapper\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>The post <a href=\"https:\/\/experiencelife.lifetime.life\/article\/build-cardio-endurance-with-zone-3-training\/\" rel=\"nofollow noopener\" target=\"_blank\">Build Cardio Endurance With Zone 3 Training<\/a> appeared first on <a href=\"https:\/\/experiencelife.lifetime.life\/\" rel=\"nofollow noopener\" target=\"_blank\">Experience Life<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>In the discourse around heart-rate-zone training, high intensity (zones 4 and 5) and low intensity (zone 2) garner the most attention. Both training approaches, when leveraged the right way, can help people \u00adimprove their endurance and boost cardiovascular fitness. Then there\u2019s medium-\u00adintensity zone 3. This midrange, \u00adchallenging-yet-doable zone \u2014 reached by performing an \u00adexercise at [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":32115,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"class_list":["post-32114","post","type-post","status-publish","format-standard","has-post-thumbnail","category-life"],"publishpress_future_action":{"enabled":false,"date":"2026-10-25 20:46:20","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/posts\/32114","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/comments?post=32114"}],"version-history":[{"count":0,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/posts\/32114\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/media\/32115"}],"wp:attachment":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/media?parent=32114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/categories?post=32114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/tags?post=32114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}