Your five heart rate zones
Your max heart rate, measured or estimated, and your resting heart rate: your five zones in beats per minute.
Your zone 2, endurance
110–129bpm
- Max heart rate
- 184 bpm
Estimated max heart rate: 184 bpm, give or take 10.
Your zones (% of max)
The five zones, in beats per minute.
| Zone | Intensity | Beats |
|---|---|---|
| Z1 | Recovery | 92–110 |
| Z2 | Endurance | 110–129 |
| Z3 | Tempo | 129–147 |
| Z4 | Threshold | 147–166 |
| Z5 | VO2max | 166–184 |
- Five zones from 50 to 100% of max heart rate, 10 points each.
- Without a measured max, the Tanaka estimate: 208 − 0.7 × age, give or take 10 beats.
- With your resting heart rate, the Karvonen method applies those shares to your reserve: max − resting.
Frequently asked questions
It is imprecise, especially after 40. Tanaka's formula comes from data on more than 18,000 people.
On a short all-out effort after a good warm-up — three minutes hard uphill, for example. Ask a doctor first if hard efforts are new to you.
On waking, lying down, before you get up, several mornings in a row.
- Running pace calculatorPace, speed and splits
- Race time predictorYour likely time over 5K, 10K, half and marathon
- Maximal aerobic speed calculatorYour maximal aerobic speed and training paces
- Max heart rateYour maximum heart rate
- Running training planYour training plan, week by week
- Beep testYour VO2max from the beep test
- Fitness ageYour fitness age
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