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Heart Rate Zones: Understanding heart rate zones clarifies why different intensities produce different results: Zone 1 (50–60% max HR): Recovery pace, minimal calorie burn (~200 calories/hour for average person) Zone 2 (65–75% max HR): Fat-burning pace, sustainable (~250–350 calories/hour), builds aerobic base Zone 3 (83–87% max HR): Aerobic capacity development (~350–450 calories/hour) Zone 4 (89–94% max HR): Lactate threshold work (~450–600 calories/hour) Zone 5 (95–98% max HR): Maximum effort, high calorie burn (~600–900+ calories/hour), sustainable only briefly The Afterburn Effect (EPOC) One of stationary biking's most powerful benefits is EPOC