What Is Zendala Art? Discover the Calming Beauty of Circular Pattern Painting

There is something wonderfully relaxing about creating patterns.

One simple line becomes another. A small curve turns into a repeated motif. Slowly, almost without noticing, a collection of simple marks begins to form an intricate circular artwork.

This is the beauty of Zendala art — a creative practice that combines the meditative qualities of repetitive pattern drawing with the balance and symmetry of circular mandala-inspired designs.

And the best part? You don't need to be an experienced artist to enjoy it.

What Exactly Is Zendala Art?

Zendala is a form of circular pattern drawing inspired by Zentangle® and mandala art. The name itself combines the idea of Zen, suggesting a relaxed and mindful state, with mandala, referring to a circular form associated with balance and wholeness.

Unlike a traditional mandala, which can carry religious, cultural or spiritual symbolism, Zendala can simply be approached as a creative exploration of lines, patterns, symmetry and repetition.

A typical Zendala features a circular structure with repeating elements arranged around the centre. Simple shapes, curves, dots, spirals and organic or geometric motifs can gradually build into a surprisingly sophisticated design.

What initially looks complicated is often created one small step at a time.

You Don't Have to Be "Good at Drawing"

One of the most appealing things about Zendala is that it changes the way we think about drawing.

Many people avoid art because they believe they aren't talented enough to draw a beautiful picture. Zendala offers a different approach: you don't have to know exactly what you're going to create before you begin.

Instead, you can start with a simple line.

Then another.

Then repeat.

As the pattern develops, the individual marks begin to work together as a whole.

Anna Denning describes this beautifully in her introduction to Zendala drawing: the process is about taking things one line at a time, allowing something that initially appears complicated to become manageable and enjoyable.

This makes Zendala particularly accessible to beginners.

Why Is Zendala So Relaxing?

Zendala is not just about the finished artwork. Much of its appeal comes from the process of making it.

Repetitive patterns provide something simple and rhythmic for our attention to focus on. Rather than worrying about creating the "perfect" picture, you can concentrate on the next line, the next shape and the next section of the circle.

According to Denning's Neuro Arts perspective, pattern drawing can help attention settle, quiet the mind and encourage a more relaxed, present state.

That makes Zendala an interesting creative activity for people who want to:

• Slow down and take a break from a busy day
• Explore creativity without pressure
• Practise mindfulness through art
• Experiment with patterns and symmetry
• Create something beautiful with relatively simple techniques
• Enjoy a relaxing social activity with friends

It is less about producing a technically perfect painting and more about being present while creating.

The Magic of Repetition

Patterns have been part of human creativity for thousands of years.

We see them everywhere — in textiles, architecture, ceramics, traditional crafts, decorative art and, of course, in nature.

Think about the repeated structure of flower petals, leaves, shells, feathers or snowflakes. A simple shape repeated again and again can produce something remarkably complex.

Zendala works with this same basic idea.

A single motif might not seem particularly impressive on its own. But repeat it around a circle, introduce variations in size or direction, add another layer of patterns, and suddenly a beautiful visual rhythm emerges.

The repetition creates flow, symmetry and balance.

From Drawing to Painting

While Zendala can be created with pens and drawing tools, the concept can also be explored through painting.

This opens up another exciting dimension: colour.

Instead of relying only on black-and-white line work, acrylic paint allows the patterns to become vibrant, layered and expressive. Colours can be combined to create different moods, while contrasting tones can make individual patterns stand out.

The result is not simply a pattern drawing — it becomes a personal piece of artwork.

And because every person chooses different colours, patterns and arrangements, even when everyone starts with the same basic concept, every Zendala can develop its own character.

Join the Upcoming Zendala Painting Workshop in Penang

If you've been curious about Zendala but haven't known where to start, there is an opportunity to experience it in a hands-on setting.

The upcoming Zendala Painting Workshop will take place on:

📅 Sunday, 30 August 2026
🕝 2:30 PM
📍 Spedahub Chulia Café, Penang
 

The workshop is designed as an opportunity to explore Zendala through painting and create your own handmade artwork. The event listing also highlights a personal canvas board for participants to create their own masterpiece, along with coffee, tea or a special beverage.

View the Zendala Painting Workshop & Register

About Our Creative Facilitator

Elain Wong is born in Penang, Malaysia, an artist and a Certified Zentangle Teacher(CZT). She is passionate in teaching Zentangle Art for children and adults, and experienced in corporate, schools, NGO, community for team building and private events. She has taken the role as a Zentangle Teacher ever since with the purpose to promote happiness and wellness of the people.

Elain Wong is a self-taught artist with experience in intensive interior design courses and the Chinese ink painting hobby classes. In 2016 she started her art journey when she get the Certified Zentangle Teacher recognized by the U.S. She conducted the Zentangle art teaching individually, group and in corporate. She also integrated the Zentangle with counseling skills as a tool of communication to deal with clients.

Elain is a freestyle creator. Normally she will listen to her inner voice to produce her artworks, and she believes her artworks will convey the message to the world. An artist is a magician as well, we create the beautiful world we want by our hand and she also unconsciously created a number of images which relate to the eyes. She believes this is the calling from her inner self and reflects the images to the world.

What Makes This Workshop Different?

You don't need to think of it as a conventional art class where you have to worry about getting everything "right".

Instead, think of it as an opportunity to slow down, experiment and create.

You can discover how simple shapes and repeated patterns can be transformed into a circular composition, then explore how acrylic colours can bring your Zendala to life.

It is also a chance to experience the social side of creative activities — sitting around a table, painting, chatting, enjoying a drink and watching everyone's individual artwork gradually take shape.

You may arrive thinking:

"I'm not really an artist."

And leave with:

"I actually made this!"

Who Is Zendala Art For?

Almost anyone can enjoy Zendala.

It can appeal to experienced artists looking for a different creative process, but it is equally suitable for people who haven't picked up a paintbrush in years.

It can be particularly enjoyable for:

🎨 Beginners
A simple, structured approach makes it easier to get started.

🧘 People looking for a relaxing activity
The repetitive nature of pattern-making encourages focused attention.

✨ Creative explorers
There are endless possibilities for combining patterns, shapes and colours.

👩‍👩‍👧 Friends and families
Creating artwork together can turn into a fun shared experience.

☕ Anyone looking for something different to do
Sometimes the best weekend activity isn't another trip to the shopping mall — it's making something with your own hands.

There Is No "Wrong" Zendala

Perhaps the most liberating thing about Zendala is that there doesn't have to be one correct result.

Your circles don't have to be perfectly symmetrical.

Your patterns don't have to match someone else's.

Your colours don't have to follow a particular palette.

The beauty comes from the process of making choices and seeing how those choices develop into something unexpected.

As Denning's article suggests, Zendala can show us that drawing isn't necessarily about artistic talent or capability. It can simply be about taking one line at a time.

Take a Moment. Draw a Line.

In a world filled with notifications, deadlines and endless scrolling, there is something refreshing about an activity that asks you to do just one thing:

Draw the next line.

Then another.

And another.

Until a circle becomes a pattern, the pattern becomes a painting, and the painting becomes something uniquely yours.

That's the quiet appeal of Zendala art.

It isn't just about what you create.

It's about how you feel while creating it.

Ready to Try Zendala?

Come discover the calming, colourful world of Zendala painting at the upcoming Zendala Painting Workshop in Penang.

30 August 2026 · 2:30 PM · Spedahub Chulia Café

Bring your curiosity. Let the patterns unfold. And see what you can create — one line, one pattern and one colour at a time.

Register for the Zendala Painting Workshop

For those looking to find more upcoming art and craft events in Penang and northern Malaysia, stay tuned to Howei.com for the latest news and updates! 

Find more information right here on Howei.com 

Download our mobile app and stay tuned to our social media for all the latest event news. 

So what are you waiting for? 

Isn’t it about time for you to get out there and meet people yourself by registering for our fun events? 

There are tons of events you can find right here on our site! Join us at Howei today to start your own fitness journey. 

Why Every Runner Should Know Their VO₂ Max: Using the Beep Test to Unlock Better Performance

Whether you're preparing for your first 5 km, training for a marathon, or striving to improve your athletic performance, understanding your VO₂ max can provide valuable insights into your cardiovascular fitness and endurance potential. One of the simplest and most accessible ways to estimate this important fitness metric is through the 20-metre Beep Test, also known as the Multistage Fitness Test.

What is the Beep Test?

The Beep Test is an incremental shuttle run where participants run back and forth over a 20-metre course, keeping pace with audio beeps that become progressively faster. Each minute, the running speed increases, making the test increasingly challenging until the participant can no longer maintain the required pace.

Results are typically recorded as a level and shuttle number, for example Level 10 Shuttle 5 (10.5).

Because the running speed increases in a standardised manner, the final level reached can be used to estimate an athlete's aerobic capacity.

What is VO₂ Max?

VO₂ max (maximal oxygen uptake) measures the maximum amount of oxygen your body can utilise during intense exercise, expressed in millilitres of oxygen per kilogram of body weight per minute (ml/kg/min).

Simply put, it represents how efficiently your heart, lungs and muscles work together to deliver and use oxygen.

Generally:

• Higher VO₂ max = greater aerobic endurance
• Lower VO₂ max = reduced endurance capacity

Elite endurance athletes often possess exceptionally high VO₂ max values, although recreational runners can also make substantial improvements through structured training.

Estimating VO₂ Max from the Beep Test

According to the Beep Test Guide's conversion method based on the work of Flouris et al. (2005), VO₂ max can be estimated from the peak running speed reached during the test using the following equation:

VO₂ max = (Peak Running Speed × 6.65 − 35.8) × 0.95 + 0.182

The peak running speed depends on the highest level successfully completed.

The running speed for each level is calculated as:

Speed (km/h) = ((Level − 1) × 0.5) + 8.5

For example:

• Completing Level 1 corresponds to an estimated VO₂ max of approximately 16.7 ml/kg/min.
• Completing Level 10 corresponds to approximately 48.3 ml/kg/min.
• Completing Level 15 corresponds to approximately 64.1 ml/kg/min.

These values are estimates rather than laboratory measurements but provide an excellent benchmark for monitoring aerobic fitness over time.

Why VO₂ Max Matters for Runners

1. Sets Realistic Training Zones

Knowing your VO₂ max helps coaches prescribe workouts at appropriate intensities rather than relying solely on perceived effort.

Training sessions can be structured around:

• Easy aerobic runs
• Tempo runs
• Threshold workouts
• VO₂ max intervals
• Race pace sessions

This leads to more effective training while reducing the risk of overtraining.

2. Predicts Endurance Potential

Although race performance depends on many factors—including running economy, lactate threshold and mental resilience—VO₂ max provides a strong indication of endurance capacity.

A runner with a higher VO₂ max generally has greater potential to sustain faster speeds over long distances.

3. Tracks Fitness Improvements

Body weight and race times can fluctuate due to weather, terrain or race conditions. VO₂ max offers a more objective measure of cardiovascular improvement.

Retesting every 8–12 weeks allows athletes to monitor whether their aerobic fitness is improving.

4. Helps Personalise Training

Two runners with identical 10 km race times may have very different physiological profiles.

For example:

Runner A may have a high VO₂ max but poor running economy.

Runner B may have a moderate VO₂ max but excellent efficiency.

Understanding these differences allows training to target individual weaknesses rather than following a generic programme.

5. Guides Race Planning

Athletes who understand their aerobic capacity can better estimate sustainable race paces for events ranging from 5 km races to marathons.

This reduces the likelihood of starting too quickly and improves pacing consistency.

The Beep Test: More Than Just a School Fitness Test

Many people associate the Beep Test with school physical education classes, but it remains widely used by:

• Elite sporting teams
• Military organisations
• Police academies
• Fire services
• Professional coaches
• Sports scientists

Its popularity stems from being inexpensive, repeatable and requiring minimal equipment while providing a useful estimate of aerobic fitness.

Improving Your VO₂ Max

VO₂ max can be improved through consistent aerobic training. Effective methods include:

• Interval training
• High-intensity interval training (HIIT)
• Tempo runs
• Long slow distance runs
• Hill repeats

Progressive overload with adequate recovery

Improvements typically occur gradually over several weeks or months of structured training.

Beyond the Numbers

While VO₂ max is an important indicator of endurance fitness, it is only one piece of the performance puzzle.

Successful runners also develop:

• Running economy
• Lactate threshold
• Strength
• Mobility
• Nutrition
• Recovery
• Mental resilience

A recreational runner with a moderate VO₂ max but excellent pacing and consistency may outperform someone with a higher VO₂ max who lacks proper training.

Final Thoughts

The Beep Test remains one of the simplest and most accessible methods for estimating aerobic fitness. By converting your final level into an estimated VO₂ max, you gain valuable insight into your cardiovascular capacity and can make more informed training decisions.

Rather than focusing solely on finishing times, understanding your VO₂ max allows you to monitor long-term progress, train smarter and maximise your athletic potential. Whether you're preparing for your first fun run or chasing a marathon personal best, knowing your VO₂ max provides a scientific foundation for improving endurance and achieving better performance.

To find out your VO₂ max, come join one of our training events, or try out the beep test calculator for yourself. 

For those looking to find more upcoming run events in  Penang and northern Malaysia, stay tuned to Howei.com for the latest news and updates! 

Find more information right here on Howei.com 

Download our mobile app and stay tuned to our social media for all the latest event news. 

So what are you waiting for? 

Isn’t it about time for you to get out there and meet people yourself by registering for our fun events? 

There are tons of events you can find right here on our site! Join us at Howei today to start your own fitness journey.