Training zones from max HR (220-age).
These calculators use established formulas (such as Mifflin-St Jeor for calorie needs or the Devine formula for ideal weight) to provide general estimates. They're built for a general population and don't account for individual medical conditions, medications, or circumstances. They aren't a substitute for advice from a doctor, registered dietitian, or other qualified healthcare provider — especially for anything related to pregnancy, chronic conditions, or medication dosing.
Max HR ≈ 220 − age (rough but widely used). Training zones are percentages of max, each targeting different adaptations.
Z1–Z2: aerobic base and fat burn. Z3: tempo. Z4: threshold. Z5: VO2max — short intervals only.
Most recreational training time should sit in Zone 2 — it's the least glamorous zone but builds the aerobic foundation that higher-intensity work depends on, which is why endurance coaches often push athletes to slow down, not speed up.
30-year-old: max HR ≈ 190 bpm. Zone 2 (60–70%) = 114–133 bpm — sweet spot for aerobic base.
Within ~10 bpm for most; individual max can vary ±20. Lab or field max-effort test for precision.
Builds mitochondrial density and fat oxidation without recovery cost. Most endurance training happens here.
1–2 sessions/week for non-elite athletes. More adds injury and burnout risk without proportional gains.
Wrist-based monitors and chest straps both have their own margins of error, and individual max heart rate genuinely varies from the population formula — treat the zones as a starting guide, then adjust to how effort actually feels.