Heart Rate Zones

Max heart rate and 5 training zones by age — basic or Karvonen method

Age: 30

1090

Max Heart Rate (220 − age)190 bpm

Zone 1 — Recovery

Easy effort, warm-up, active recovery

95–114

bpm

Zone 2 — Aerobic Base

Conversational pace, fat-burning zone

114–133

bpm

Zone 3 — Aerobic

Moderate effort, builds aerobic fitness

133–152

bpm

Zone 4 — Threshold

Hard effort, lactate threshold training

152–171

bpm

Zone 5 — Max

All-out, short bursts, peak performance

171–190

bpm