Heart rate training zones
Estimate your maximum heart rate with 220 − age, then train by percentage zones. A 30-year-old has an estimated max of 190 bpm. Zone 2 builds aerobic base; zone 4–5 develops top-end speed and VO2max.
| Zone | % of max HR | Feel | Best for |
|---|---|---|---|
| Zone 1 | 50–60% | Very easy, full conversation | Warm-up, recovery, circulation |
| Zone 2 | 60–70% | Easy, can sing | Aerobic base, fat oxidation, long sessions |
| Zone 3 | 70–80% | Moderate, short sentences only | Tempo work, cardiovascular fitness |
| Zone 4 | 80–90% | Hard, few words at a time | Threshold, speed endurance |
| Zone 5 | 90–100% | All-out, cannot talk | VO2max intervals, seconds to minutes |
Notes
- 220 − age is an estimate with ±10–12 bpm individual error; lab testing is precise.
- A resting heart rate of 60–100 bpm is normal; trained endurance athletes often sit at 40–60.
- Zone 2 should feel almost too easy — most recreational athletes train too hard here.
Frequently asked questions
- What is my maximum heart rate?
- A common estimate is 220 minus your age in bpm. A 40-year-old gets about 180 bpm; real values can differ by ±10 bpm.
- Which heart-rate zone burns the most fat?
- Zone 2 uses the highest share of fat as fuel, but total calorie burn and fitness gains are often higher in harder zones — consistency beats zone-picking.
- What is a dangerous heart rate during exercise?
- Stop and seek medical advice if you have chest pain, dizziness or an irregular pounding rhythm; a sustained rate far above your zone without cause warrants attention.