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Max heart rate and training zones
Maximum heart rate is the highest number of beats per minute your heart reaches at maximum effort. We use the Tanaka formula (208 − 0.7 × age), more accurate than the classic 220 − age.
From it we work out 5 zones, from 1 (very easy, recovery) to 5 (all-out effort). To build endurance and burn fat, most cardio is usually done in zone 2.
Frequently asked questions
Is the calculated max heart rate exact?
It's an estimate: your real value can be about 10 beats higher or lower. A stress test with a doctor gives the exact number.
What is zone 2?
An easy intensity where you can talk in short sentences. It's the foundation for building endurance.
Does it apply if I take heart medication?
No. Some medications change heart rate, so your doctor should set your zones.
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