Heart-rate zones
Calculate your heart-rate training zones from your age and resting heart rate.
35 years
65 bpm
Measure your resting heart rate in bed after waking: count your pulse for 30 seconds and multiply by 2.
Estimated max heart rate
184bpm
Tanaka formula: 208 − 0.7 × age
Zone 1 · Recovery
Warm-up, easy walks, recovery days
125–136bpm
Zone 2 · Endurance
Fat burning, building your aerobic base
136–148bpm
Zone 3 · Tempo
Steady, comfortably hard efforts
148–160bpm
Zone 4 · Threshold
Hard intervals, improving speed
160–172bpm
Zone 5 · Maximum
Very short sprints only
172–184bpm
- Calculated with the Karvonen (heart-rate reserve) method. Talk to your doctor before intense exercise if you have a heart condition or take heart medication.
General estimates for educational purposes only — not medical advice. If you have a health condition, talk to a qualified professional.
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