Sport & running
What are your heart rate training zones by age?
Max heart rate by age and the 5 training zones in beats per minute.
Quick answer
Max heart rate is estimated with the Tanaka formula: HR max = 208 − 0.7 × age. At age 35: 208 − 24.5 = 184 bpm. Zone 2 (easy aerobic, 60–70% of max) is then 110–129 bpm — the range where most base mileage should sit.
Estimated max heart rate
184 bpm
| Zone | Beats | Best for |
|---|---|---|
| Z1 — Recovery | 92–110 bpm | Warm-up, active recovery |
| Z2 — Easy | 110–128 bpm | Aerobic base, fat burning |
| Z3 — Moderate | 128–147 bpm | Aerobic endurance |
| Z4 — Threshold | 147–165 bpm | Anaerobic threshold, race pace |
| Z5 — Maximum | 165–184 bpm | Short intervals, VO2max |
HR max estimated with the Tanaka formula (208 − 0.7 × age), more accurate than the classic 220 − age. For precise zones you need a stress test.
How it works
Five zones from recovery (Z1, 50–60%) to VO2max intervals (Z5, 90–100%) structure polarised training: lots of easy volume in Z1–Z2, hard work in Z4–Z5. These are population estimates; a lab stress test gives your true max and lactate thresholds.
Frequently asked questions
Is 220 minus age accurate for max heart rate?+
The classic 220 − age formula has a wide error margin (±10–12 bpm). Tanaka (208 − 0.7 × age) is more accurate for most adults. Neither replaces a measured max from a ramp test or field test.
Which heart rate zone burns the most fat?+
Zone 2 (60–70% HR max) uses the highest fat percentage per calorie, but higher zones burn more total calories per minute. For weight loss, total energy expenditure and diet matter more than staying strictly in the "fat-burning zone".
How do I find Zone 2 without a heart rate monitor?+
The talk test: in Zone 2 you can speak full sentences but not sing. Nasal breathing is possible for stretches. If you are gasping or can only manage a few words, you are above Z2.
Do heart rate zones differ for cycling vs running?+
Yes — cycling max HR is typically 5–10 bpm lower than running max for the same person, and swimming can be lower still. Use sport-specific tests or apply a small downward adjustment on the bike.
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