Last updated 23 August 2026
How the zones are set
Maximum heart rate is estimated as 220 minus your age, then each zone is a percentage band of that maximum. Zone 1 (50-60%) is a light warm-up pace; Zone 3 (70-80%) is a solid aerobic effort most people can sustain for a while; Zone 5 (90-100%) is near-maximum, sustainable only briefly.
The 220-minus-age formula is a population average, not a personal measurement — actual maximum heart rate can differ by 10-15 beats either way. It's a reasonable starting point for structuring training, not a precise medical figure.
Common questions
How is maximum heart rate estimated?
Using the standard 220 minus age formula. It's a population average, not a measurement of you specifically — individual max heart rate can vary by 10-15 beats from the formula's estimate, more precisely measured through a supervised fitness test.
Which zone should I train in?
It depends on the goal. Zone 2 (light) builds aerobic base and is where most easy training happens. Zone 3-4 improves cardiovascular fitness faster but is more fatiguing. Zone 5 is for short, intense efforts, not sustained training.
Is this safe to use for intense exercise?
These are general estimates, not a substitute for medical clearance. If you have a heart condition or are new to intense exercise, check with a doctor before training in the higher zones.