Cardio & Heart
Heart Rate Zones
All five zones from your max heart rate (208 - 0.7 × age).
Inputs
yr
Tanaka (208 - 0.7×age) is more accurate; Fox (220-age) is older and well-known.
Heart rate zones
Estimated max HR
184bpm
Z1 — Recovery
Warm-up / cool-down. Conversational.
92–110
bpm
Z2 — Endurance
Aerobic base. Long, steady.
110–129
bpm
Z3 — Tempo
Comfortably hard. Talk in short sentences.
129–147
bpm
Z4 — Threshold
Hard. Single words only.
147–166
bpm
Z5 — VO2 max
Max effort. Short intervals only.
166–184
bpm