8 min read
2026-01-15
Heart rate zones are ranges of heart rate (HR) that determine the intensity of the exercise. Training in different zones produces different physiological effects.
**HR max = 208 − 0.7 × age**
**HR max = 220 − age**
Example: age 30 years - heart rate max = 208 − 21 = 187 beats/min
| Zone | % of max | Heart rate (30 years) | Effect |
|---|---|---|---|
| 1 - Recovery | 50-60% | 94-112 | Warm-up, recovery |
| 2 – Fat burning | 60-70% | 112-131 | Fat Burning, Endurance |
| 3 - Aerobic | 70-80% | 131-150 | Cardiovascular system |
| 4 - Anaerobic | 80-90% | 150-168 | Speed, power |
| 5 - Maximum | 90-100% | 168-187 | Sprint, peak load |
80% of your training time should be spent in zone 2. This is running where you can talk, but it's difficult to sing.
Interval training: 3-5 minutes in zone 4, then 2-3 minutes recovery in zone 2.
Chest sensor — the most accurate method
Sports watch — comfortable, quite accurate
Palpation — count the beats in 15 seconds and multiply by 4
See also: Body Fat Percentage, Calorie Calculator, Sleep Calculator