Turn Your Running App's Heart-Rate Zones Into Plain English

Your running app has sorted your heart rate into five zones and told you almost nothing useful about what they mean. Paste the breakdown in and get each zone translated into effort you can actually recognise, what it is good for, and how it should feel, without a single unexplained percentage.

Read the heart-rate zone breakdown below from a running app or watch and translate it into plain English. For each zone listed, explain in one sentence what it actually means for effort level (for example, conversational pace versus can't-speak-in-full-sentences pace), what it is useful for in training, and roughly how it should feel without relying on percentages or jargon. Zones: [paste your app's zone breakdown here]