Warmup and recovery. Burns the highest percent of fat calories but will burn fewer calories overall.
Low intensity cardio and strength training. Burns a high percent of fat calories but will burn fewer calories overall.
Moderate intensity cardio and strength training. Uses a mixed percentage of fat and carbs for fuel during your workout. Higher calorie burn, which may burn more fat calories overall.
Vigorous activity. This zone uses carbs and a small amount of fat for fuel. It is known as the "Metabolic Zone" because it raises your resting heart rate for 24-48 hours.
Athletic performance. A small amount of time in this zone is recommended. In this zone your will mainly be using carbs for fuel.