Heart Rate Zones

Estimated Max HR 190bpm

Age

‹ 30yrs ›

Resting HRused by Karvonen

‹ 60bpm ›

Max HR formula

‹ Fox ›

Zone method

‹ Max HR % ›

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Zone 3 133–152bpm 70–80% of max

Aerobic

Feels likeModerate

Good forCardio

Fox: 220 − age. The classic, simple estimate.

Tanaka: 208 − (0.7 × age). More accurate for older adults.

Max HR %: each zone is a percentage of your maximum heart rate.

Karvonen (HRR): uses your heart rate reserve (max − resting), giving zones tuned to your fitness.

From easy recovery (Zone 1) to all-out maximum effort (Zone 5). Each trains a different part of your fitness.

Estimates only — not medical advice. Consult a professional before intense training.

Your Zones