How do I calculate my training heart rate zones?
Common formulas such as 220 minus your age give a rough estimate of max heart rate, but they can be off by a lot for many people. The most accurate zones come from testing, where your heart rate is measured against how hard you are working.
Common ways to set zones
- Age-based formula: quick but often inaccurate
- Heart rate reserve (Karvonen): uses resting and max heart rate
- Field tests: such as a hard 20 to 30 minute effort
- Lab testing: measures your breathing and heart rate as effort increases
How zones are commonly used
- Easy zones for most of your weekly volume
- Threshold zones for tempo and sustained efforts
- High zones for short, hard intervals
When to get it checked
If you want zones built on your own physiology rather than a formula, VO2 max testing gives you heart rate zones you can use right away.
At Performance Sports Therapy in Gloucester, our VO2 max testing can help you find the cause and build a plan.
Related: what is a good VO2 max for runners, does VO2 max testing help endurance athletes.