Here's why—and how you can use training zones as the helpful tool they're meant to be, rather than as a source of anxiety. How Strava's Training Zones actually workStrava's Training Zones use a familiar five-zone system. Adjust your Strava Training Zones to eliminate your workout anxietyLuckily, you don't need to accept the default settings as law. Strava allows subscribers to set different heart rate zones for running versus cycling, and you can adjust these zones anytime. Strava's Training Zones feature can provide valuable insights into your training patterns and help you make more informed decisions about your workouts.