---
title: Heart rate Zones and training at specific heart rates
description: Heart rate zones indicate different effort levels during exercise, based on your maximum heart rate. They help tailor your training to improve various aspects of fitness. Miles calculates these zones
---

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March 13, 2024

# Heart rate Zones and training at specific heart rates

#### How are heart rate zones used?

Heart rate zones indicate different effort levels during exercise, based on your maximum heart rate. They help tailor your training to improve various aspects of fitness. Miles calculates these zones using Ellida, developed by Svexa's scientists.

#### Why do you recommend training at specific heart rates?

Training in various heart zones helps improve all aspects of running. Miles uses polarized training, focusing on a mix of easy (70-80%) and hard (20-30%) workouts to build endurance and speed, ensuring optimal improvement without injury or burnout.

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