How to calculate your heart rate zones by age?
Heart rate zones for runners are typically defined as percentages of your maximum heart rate (MHR). The MHR can be estimated using various formulas, with one of the most common being:
MHR=220−ageMHR=220−age
Once you have your estimated MHR, you can calculate your heart rate zones as follows:
- Zone 1 (Very Light): 50-60% of MHR
- Zone 2 (Light): 60-70% of MHR
- Zone 3 (Moderate): 70-80% of MHR
- Zone 4 (Hard): 80-90% of MHR
- Zone 5 (Maximum Effort): 90-100% of MHR
Here's a breakdown by age:
| Age | Zone 1 (50-60%) | Zone 2 (60-70%) | Zone 3 (70-80%) | Zone 4 (80-90%) | Zone 5 (90-100%) |
|---|---|---|---|---|---|
| 20 | 100-120 bpm | 120-140 bpm | 140-160 bpm | 160-180 bpm | 180-200 bpm |
| 25 | 98-118 bpm | 118-137 bpm | 137-157 bpm | 157-177 bpm | 177-196 bpm |
| 30 | 95-114 bpm | 114-133 bpm | 133-152 bpm | 152-171 bpm | 171-190 bpm |
| 35 | 93-111 bpm | 111-130 bpm | 130-148 bpm | 148-167 bpm | 167-185 bpm |
| 40 | 90-108 bpm | 108-126 bpm | 126-144 bpm | 144-162 bpm | 162-180 bpm |
| 45 | 88-105 bpm | 105-123 bpm | 123-140 bpm | 140-158 bpm | 158-176 bpm |
| 50 | 85-102 bpm | 102-119 bpm | 119-136 bpm | 136-153 bpm | 153-171 bpm |
| 55 | 83-99 bpm | 99-115 bpm | 115-132 bpm | 132-148 bpm | 148-167 bpm |
| 60 | 80-96 bpm | 96-112 bpm | 112-128 bpm | 128-144 bpm | 144-162 bpm |
| 65 | 78-93 bpm | 93-108 bpm | 108-124 bpm | 124-139 bpm | 139-157 bpm |
| 70 | 75-90 bpm | 90-105 bpm | 105-120 bpm | 120-135 bpm | 135-153 bpm |
These zones are helpful for structuring training sessions to target different physiological adaptations. For instance:
- Zone 1 is for recovery runs.
- Zone 2 improves basic endurance and fat-burning efficiency.
- Zone 3 enhances aerobic capacity.
- Zone 4 increases lactate threshold.
- Zone 5 develops speed and power