Maximum heart rate and the five training zones for it.
Estimated max heart rate
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Training zones
Zone
Intensity
BPM range
220 minus age is a population estimate with a wide margin of error for any one person. If you have a heart condition or are new to intense exercise, check with a doctor before training in the higher zones.
How this works
Max HR (estimate) = 220 − age
Simple zone bound = Max HR × zone %
Karvonen zone bound (with resting HR) = (Max HR − resting HR) × zone % + resting HR
The Karvonen method accounts for fitness level through resting heart rate, so two people the same age with different fitness get different zones — it is considered more personalised than the simple percentage method.
Zone 2 (light, "fat burning") is sustainable for long periods and builds aerobic base; Zone 5 can only be sustained briefly.
"220 minus age" is a rough population average — some people's true max heart rate is 10-20 bpm higher or lower than the estimate.
What is the difference between the simple and Karvonen methods?
The simple method takes a straight percentage of your max heart rate. The Karvonen method first subtracts your resting heart rate to get your "heart rate reserve", applies the percentage to that, then adds resting heart rate back — it better reflects individual fitness.
How do I find my resting heart rate?
Count your pulse for a full minute right after waking up, before getting out of bed, on a normal day. Average it over a few mornings for a more reliable figure.
Which zone should I train in?
It depends on the goal: Zones 1-2 build aerobic base and are sustainable for long sessions; Zone 3 is a common moderate-effort target; Zones 4-5 are for short, hard intervals. Most training plans mix zones rather than staying in one.
How do I estimate my zone without a heart rate monitor?
The "talk test" is a rough guide: in Zone 2 you can hold a full conversation, in Zone 3 you can speak in short sentences, and by Zone 4-5 you can only manage a few words at a time. It is not a substitute for a monitor, but it tracks reasonably well with the zones above.