Find your five heart rate training zones, from light warm-up to maximum effort, based on your age.
Heart rate zones divide your maximum heart rate into ranges commonly used to guide training intensity - from easy recovery efforts to all-out sprints.
Max Heart Rate = 220 - Age, with each zone being a percentage range of that maximum.
A 35-year-old has an estimated max heart rate of 185 bpm, with Zone 2 (light) falling around 111-130 bpm.
This is a general estimate using a common formula, not a personalized medical assessment. If you have a heart condition, consult a doctor before starting a new exercise program.
Most commonly as percentage ranges of your estimated maximum heart rate (often 220 minus age), dividing effort into zones like fat-burn, aerobic, and anaerobic.
It's a widely used approximation but has known inaccuracy for individuals — more precise methods include lab testing or field tests, though the simple formula is a reasonable starting estimate for most people.
Different zones target different physiological adaptations — lower zones build aerobic base and endurance, while higher zones improve speed and anaerobic capacity.