Heart Rate Zones for Exercise
| Zone | % Max HR | Feel | Best For | Examples |
|---|---|---|---|---|
| Zone 1 — Easy | 50–60% | Very easy, can hold full conversation | Recovery, base fitness | Easy walk |
| Zone 2 — Fat Burn | 60–70% | Easy, can talk in sentences | Fat burning, endurance base | Brisk walk, easy jog |
| Zone 3 — Aerobic | 70–80% | Moderate, short sentences only | Cardiovascular fitness | Running, cycling |
| Zone 4 — Threshold | 80–90% | Hard, few words possible | Speed, lactate threshold | Tempo runs, HIIT |
| Zone 5 — Max | 90–100% | Maximum effort, no talking | Peak performance | All-out sprints |
Calculate Your Heart Rate Zones
Max HR = 220 − Age (approximate)
| Age | Max HR | Zone 2 (60–70%) | Zone 3 (70–80%) | Zone 4 (80–90%) |
|---|---|---|---|---|
| 25 | 195 | 117–137 | 137–156 | 156–176 |
| 35 | 185 | 111–130 | 130–148 | 148–167 |
| 45 | 175 | 105–123 | 123–140 | 140–158 |
| 55 | 165 | 99–116 | 116–132 | 132–149 |
Zone 2 Training — The Hidden Key to Fitness
Most people exercise too hard. Research shows elite athletes spend 80% of training in Zone 2 and only 20% in high intensity. Zone 2 training builds mitochondria — your cellular energy factories. This is why marathon runners jog at "conversational" pace for most runs.
Resting Heart Rate — What's Normal?
| Resting HR (bpm) | Fitness Level | Action |
|---|---|---|
| Under 50 | Excellent (athlete) | Maintain training |
| 50–70 | Very good to good | Good target range |
| 70–85 | Average | Increase Zone 2 exercise |
| 85–100 | Below average | Begin regular cardio |
| Above 100 | Tachycardia (see doctor) | Medical evaluation advised |
❤️ Calculate Your Heart Rate Zones
Use Heart Rate Calculator →Q: Is it dangerous to exercise in Zone 5 frequently?
For healthy individuals, occasional Zone 5 training improves VO2 max and performance. But Zone 5 takes 48–72 hours to recover from. Too much Zone 5 (more than once a week without base fitness) leads to overtraining, elevated resting HR, poor sleep, and injury. Build Zone 2 base first.
Q: Which is better — morning or evening exercise?
Both are effective. Morning exercise improves consistency (life interrupts evening plans). Evening exercise typically allows better physical performance (body temperature peaks at 4–6pm, improving strength and speed). For fat loss: morning fasted cardio is marginally better. For performance: evening wins.
⚠️ Educational purposes only. Consult a certified financial advisor for personalised advice.