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
| Age | HR max | Z1 recovery | Z2 easy | Z3 moderate | Z4 threshold | Z5 maximum |
|---|---|---|---|---|---|---|
| 20 | 194 | 97–116 | 116–136 | 136–155 | 155–175 | 175–194 |
| 25 | 191 | 95–114 | 114–133 | 133–152 | 152–171 | 171–191 |
| 30 | 187 | 94–112 | 112–131 | 131–150 | 150–168 | 168–187 |
| 35 | 184 | 92–110 | 110–128 | 128–147 | 147–165 | 165–184 |
| 40 | 180 | 90–108 | 108–126 | 126–144 | 144–162 | 162–180 |
| 45 | 177 | 88–106 | 106–124 | 124–141 | 141–159 | 159–177 |
| 50 | 173 | 87–104 | 104–121 | 121–138 | 138–156 | 156–173 |
| 55 | 170 | 85–102 | 102–119 | 119–136 | 136–153 | 153–170 |
| 60 | 166 | 83–100 | 100–116 | 116–133 | 133–149 | 149–166 |
| 65 | 163 | 81–98 | 98–114 | 114–130 | 130–146 | 146–163 |
| 70 | 159 | 80–95 | 95–111 | 111–127 | 127–143 | 143–159 |
The two formulas cross at 40 and then pull apart in opposite directions: at 20 the classic 220 − age gives 200 against Tanaka's 194, so every zone sits too high and an easy run is prescribed as tempo work. At 70 it gives 150 against 159 — 9 beats lower — so older athletes training by it hold back all season inside a ceiling that is not theirs.
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. A Bluetooth HR chest strap tracks zones more reliably than wrist sensors during intervals.
Most weekly mileage should sit in Z1–Z2 — the "80% easy" rule is not folklore. Use Z4–Z5 sparingly for intervals and races. Beta-blockers, pacemakers or arrhythmia history: do not train by age-based max HR without your cardiologist. Heart-rate guidance only, not medical advice.
The formula gives a population average, and individuals scatter widely around it. Two people the same age can differ by twenty beats in true maximum heart rate, which shifts every zone boundary with it — so someone training by a calculated max may spend a whole season doing tempo work they believe is easy. If you have ever seen a genuine peak on your watch during a hard race or a maximal interval, use that instead of the formula. Two practical caveats either way: heart rate lags effort by a minute or two, so short intervals cannot be steered by it, and it drifts upward through a long session at unchanged pace as you heat up.
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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 — a 3-minute all-out hill repeat often reveals your true ceiling better than any spreadsheet.
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". A 30-minute Z4 session can out-burn a 60-minute Z2 walk in less clock time.
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. Caffeine and poor sleep can push resting HR up 5–10 bpm — adjust expectations on rough mornings.
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. Indoor cycling with poor cooling often reads lower than outdoor efforts at the same power.
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