Health
Heart Rate Zones
Training zones from your max heart rate.
Result
190 bpm
Max heart rate (220 − age)
Z1 · Recovery
95–114 bpm
Z2 · Endurance
114–133 bpm
Z3 · Tempo
133–152 bpm
Z4 · Threshold
152–171 bpm
Z5 · VO₂ max
171–190 bpm
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Quick summary
Compute your maximum heart rate and the five training zones used in endurance training.
How to calculate heart rate zones manually
- Max HR ≈ 220 − age.
- Zones are 50–60% (Z1) up to 90–100% (Z5) of max.
Compute your maximum heart rate and the five training zones used in endurance training.
How it works
Max HR ≈ 220 − age. Zones are 50–60% (Z1) up to 90–100% (Z5) of max.
Example
Age 30 → Max 190 bpm; Z2 endurance 114–133 bpm.
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