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Max Heart Rate and Five Zones
Max heart rate is often estimated as 220 minus age, with large individual variation. Five zones help plan easy runs, tempo and intervals; this is training guidance, not diagnosis.
--Max HR · bpm
--Z1 min · bpm
--Z1 max · bpm
--Z2 min · bpm
--Z2 max · bpm
--Z3 min · bpm
--Z3 max · bpm
--Z4 min · bpm
--Z4 max · bpm
--Z5 min · bpm
--Z5 max · bpm
Estimates only; verify on site before ordering or building.
Example
| Item | Value | Unit |
|---|---|---|
| Age | 30 | years |
| Max HR | 190 | bpm |
| Z1 min | 95 | bpm |
| Z1 max | 114 | bpm |
| Z2 min | 114 | bpm |
| Z2 max | 133 | bpm |
| Z3 min | 133 | bpm |
| Z3 max | 152 | bpm |
| Z4 min | 152 | bpm |
| Z4 max | 171 | bpm |
| Z5 min | 171 | bpm |
| Z5 max | 190 | bpm |
Where people go wrong
- Treating the formula as your true max.
- Doing every session in Z4/Z5.
- Ignoring medication, illness or heat effects.
FAQ
Is 220 minus age accurate?
It is a population average; individuals can differ by 10-20bpm. A field test is better.
What is Z2?
Easy aerobic work where you can talk; builds base and aids recovery.
Can I use it with heart disease?
Ask a doctor first; do not use this instead of medical advice.