Free Tool · Training & Recovery

Heart-Rate Training Zones

Find a client's max heart rate and every training zone — including Zone 2 for steady, easy cardio.

How we calculate: Max heart rate uses the Tanaka formula (208 − 0.7 × age), which suits most adults better than the old "220 − age" rule. Zones also factor in resting heart rate (the Karvonen method).

Age (Years)

Resting Heart Rate (BPM)

Your heart-rate zones

Zone 2 · Easy cardio

138 – 150 BPM

An easy pace where your client can still hold a conversation. Aim for 120–180 minutes a week.

Estimated Max HR

187 BPM

Resting HR: 65 BPM

All five zones

Zone 1 • Recovery

126–138

50–60% effort. Warm-ups and cool-downs.

Zone 2 • Easy cardioFocus

138–150

60–70% effort. Can still chat — builds endurance.

Zone 3 • Tempo

150–163

70–80% effort. Steady, comfortably hard.

Zone 4 • Threshold

163–175

80–90% effort. Hard intervals.

Zone 5 • Max effort

175–187

90–100% effort. All-out sprints of 10–60 seconds.