Training in the right heart rate zone makes the difference between building an aerobic base and burning out. Knowing your zones removes the guesswork from every workout.
Step 1: Find Your Maximum Heart Rate
The most commonly used formula:
Max HR = 220 − Age
Example: Age 35 → Max HR = 220 − 35 = 185 bpm
More accurate alternatives:
- Tanaka formula: Max HR = 208 − (0.7 × Age) — better for older adults
- Gelish formula: Max HR = 207 − (0.7 × Age)
- Field test: 3-mile time trial or structured test (most accurate of all)
For age 35 using Tanaka: 208 − (0.7 × 35) = 183.5 bpm
Step 2: Find Your Resting Heart Rate
Measure your heart rate first thing in the morning before getting out of bed, on 3 consecutive days. Average the results.
Typical resting HR ranges:
- Elite endurance athletes: 35–50 bpm
- Active adults: 50–65 bpm
- Average adults: 60–80 bpm
Step 3: Calculate Heart Rate Reserve (Optional — Karvonen Method)
Heart Rate Reserve (HRR) = Max HR − Resting HR
The Karvonen method calculates zones based on HRR, which is more personalised:
Training HR = ((Max HR − Resting HR) × Zone %) + Resting HR
Example: Max HR 185, Resting HR 60, targeting Zone 2 (60–70%):
- HRR = 185 − 60 = 125
- Zone 2 lower = (125 × 0.60) + 60 = 135 bpm
- Zone 2 upper = (125 × 0.70) + 60 = 147.5 bpm
The 5 Heart Rate Training Zones
Simple Percentage Method (% of Max HR)
| Zone | Name | % of Max HR | Feel | Primary Benefit |
|---|---|---|---|---|
| Zone 1 | Recovery | 50–60% | Very easy, conversational | Active recovery, warm-up |
| Zone 2 | Aerobic base | 60–70% | Easy, can hold a conversation | Fat burning, endurance base |
| Zone 3 | Aerobic | 70–80% | Moderate, short sentences only | Aerobic efficiency |
| Zone 4 | Threshold | 80–90% | Hard, difficult to speak | Lactate threshold, race pace |
| Zone 5 | Maximum | 90–100% | All-out, unsustainable | VO2 max, anaerobic capacity |
For Max HR = 185 bpm:
| Zone | BPM Range |
|---|---|
| Zone 1 | 93–111 bpm |
| Zone 2 | 111–130 bpm |
| Zone 3 | 130–148 bpm |
| Zone 4 | 148–167 bpm |
| Zone 5 | 167–185 bpm |
Why Zone 2 Training Matters Most
Zone 2 is the most underused zone. Running or cycling at 60–70% max HR:
- Develops mitochondrial density (your aerobic engine)
- Burns primarily fat as fuel
- Allows high training volume with low injury risk
- Forms the base that makes Zone 4–5 work effective
Most amateur athletes train almost entirely in Zone 3 (the "grey zone") — too hard to be truly aerobic, not hard enough to drive threshold adaptations. The common prescription: 80% of training in Zone 1–2, 20% in Zone 4–5.
Using a Heart Rate Monitor
Chest straps give the most accurate real-time readings. Wrist-based optical monitors (most smartwatches) are convenient but lag during intensity changes and can read 5–10 bpm inaccurately during high-intensity intervals.
For steady-state cardio: wrist monitor is adequate. For interval work: chest strap recommended.
Linking Heart Rate Zones to Running Pace
Once you know your zones, you can set approximate pace ranges:
| Zone | Effort | Approximate Pace |
|---|---|---|
| Zone 1 | Recovery walk/jog | 90+ seconds slower than 5K pace |
| Zone 2 | Easy run | 60–90 sec slower than 5K pace |
| Zone 3 | Moderate run | 30–60 sec slower than 5K pace |
| Zone 4 | Tempo/threshold | ~5K to 10K race pace |
| Zone 5 | Intervals | Faster than 5K race pace |
How Often to Train in Each Zone
For general fitness and endurance improvement, a balanced weekly structure:
- Zone 1–2 (easy): 3–5 sessions
- Zone 3 (moderate): 0–1 sessions (minimise this zone)
- Zone 4 (threshold): 1–2 sessions
- Zone 5 (max effort): 0–1 sessions (intervals)
Use our target heart rate calculator to find your zones instantly — enter your age and resting heart rate for personalised bpm ranges.