Work out your maximum heart rate and your five training zones, from easy recovery to all-out effort. Add your resting heart rate for more personal zones using the Karvonen method.
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The five zones
| Zone | % of max | How it feels |
|---|---|---|
| 1: Very light | 50–60% | Easy, can chat freely |
| 2: Light | 60–70% | Comfortable, can hold a conversation |
| 3: Moderate | 70–80% | Breathing harder, short sentences |
| 4: Hard | 80–90% | Uncomfortable, a few words at a time |
| 5: Maximum | 90–100% | All-out, only for short bursts |
Worked example
A 35-year-old has an estimated maximum heart rate of 208 − 0.7 × 35 = 184 bpm. With a resting heart rate of 62, zone 2 (60–70% of heart rate reserve) is about 135 to 147 bpm. Without the resting figure it would be 110 to 129 bpm, so including it makes a real difference.
How to use your zones
- Many endurance plans put about 80% of training in zones 1 and 2, with the rest harder.
- Zone 2 builds aerobic fitness and is sustainable for long sessions.
- A chest strap is more accurate than a wrist watch during intervals.
The age formula is an estimate and can be 10 bpm or more out for an individual. If you have a heart condition or take medicines such as beta blockers, ask your doctor before training by heart rate.
Frequently asked questions
How do I find my max heart rate?
The simplest estimate is 208 − 0.7 × age (the Tanaka formula). A supervised fitness test gives a more accurate figure.
What is zone 2 training?
Steady exercise at about 60% to 70% of your maximum, or of your heart rate reserve, where you can still talk. It builds endurance.
What is the Karvonen method?
It bases zones on your heart rate reserve (max minus resting heart rate), which gives more personal zones.
What is a normal resting heart rate?
For most adults, between 60 and 100 bpm. Fit people often have lower resting rates.
Sources
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