Short answer: It depends on the goal of the workout.
Long answer (👇):
If Your Goal Is Strength / Hypertrophy
No, you do NOT need to wait until Zone 1-2.
What to do instead:
- Start your next set when:
- Breathing feels controlled again
- You feel neurologically ready (strength + focus are back)
- This usually happens in high Zone 2 → Zone 3, not full recovery
Typical rest:
- Big compound lifts: 90-180 seconds
- Accessories: 60-90 seconds
👉 Waiting for Zone 1 will often reduce load, reps, and muscle stimulus.
If Your Goal Is Muscular Endurance / Metabolic Work
Sometimes, but not always, all the way to Zone 1.
Best practice:
- Let HR drop to Zone 2 before starting again
- This allows partial recovery while keeping intensity high
- Keeps the workout challenging without redlining too early
This is perfect for:
- Circuits
- Supersets
- Conditioning days
- ELF finishers 😉
If Your Goal Is Cardio / Zone Training
Yes, this is where HR zones matter most.
- Zone 2 work: wait until you’re fully back in Zone 2 before pushing again
- Intervals: recover to low Zone 2 before the next hard effort
This improves:
- Mitochondrial efficiency
- Aerobic base
- Recovery between hard efforts
Quick Cheat Sheet 🧠
| Training Goal | When to Start Next Set |
| Strength / Hypertrophy | When breathing + strength return (Zone 2–3) |
| Muscular Endurance | Drop to Zone 2 |
| Conditioning / Circuits | Zone 2 (don’t wait for Zone 1) |
| Cardio / Intervals | Zone 2 (or low Zone 2) |
💡 Trainer Tip:
- Heart rate lags during lifting – don’t let HR dictate strength rest too strictly.
- Watch breathing first – nose breathing = ready to go.
- Use HR as a guide, not a rule – performance always wins.
