The five heart rate zones
Zone 1 (50–60%) is very light and good for warming up and recovery. Zone 2 (60–70%) is light and builds endurance. Zone 3 (70–80%) is moderate aerobic training. Zone 4 (80–90%) is hard and raises your threshold. Zone 5 (90–100%) is maximum effort for short bursts only.
Which formula should I pick?
Use Tanaka for most adults, or the classic 220 − age if you want the commonly quoted number. Add your resting heart rate to switch the zones to the Karvonen method, which is more personal. A heart rate monitor or watch gives the most reliable live reading. To plan a run or walk, use the speed and pace calculator, and see the calorie calculator for energy needs.
This is general information, not medical advice.
Frequently asked questions
What is maximum heart rate?
It is the highest number of beats per minute your heart can reach during hard exercise. The classic estimate is 220 minus your age. The Tanaka formula, 208 minus 0.7 times your age, is often a little more accurate for adults, especially over 40.
What is the Karvonen method?
Karvonen uses your heart rate reserve, which is maximum heart rate minus resting heart rate. Each zone is resting + a percentage of the reserve. It adjusts the zones to your fitness level, so fitter people with a low resting pulse get higher zone numbers.
How do I measure resting heart rate?
Count your pulse for 60 seconds when you wake up, before getting out of bed. Do this on three mornings and take the average. A healthy adult is usually between 60 and 100 bpm, and many fit people are lower.
Which zone burns the most fat?
Light to moderate zones (about 60–70% of maximum) burn a higher share of calories from fat, but harder zones burn more calories in total. A mix of zones works best for most goals.
Are these numbers exact?
No. Formulas are averages and individuals can differ by 10 beats or more. If you have a heart condition, take medication or are new to exercise, ask a doctor before training hard.