buncha/health & fitness/hrzones

Heart Rate Zones

Age

Resting heart rate (bpm)

Calculation method

195

Max heart rate

135

Heart rate reserve

Training zones

Zone 1Recovery

128–141

Warm-up, cool-down, active recovery

50–60% of max

Zone 2Fat burn

141–155

Easy cardio, endurance building, fat burning

60–70% of max

Zone 3Aerobic

155–168

Moderate intensity, improves cardiovascular fitness

70–80% of max

Zone 4Threshold

168–182

High intensity, increases speed and power

80–90% of max

Zone 5Max effort

182–195

Maximum effort, short bursts only

90–100% of max

Max HR estimated using the 220 − age formula. Consult a professional for precise measurements.

Pairs well with

Calculate your training heart rate zones.

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