In this article
A fitness tracker shows a number, but a number alone says little. Zones turn it into a plan: this much of your week should feel easy, this much hard, and almost none should be flat-out. It all starts with one estimate, your maximum heart rate.
Step one: estimate your maximum
Your maximum heart rate is the highest rate your heart can reach during all-out effort. The only exact way to find it is a supervised test, so most people use a formula. The classic one is 220 minus your age. A newer one, often credited to Tanaka and colleagues, is 208 minus 0.7 times your age.
The two formulas agree around age 40. The older formula gives a lower number for people over 40 and a higher one for people under 40.
Step two: the five zones
Each zone is a band of percentages of your maximum. Higher zones feel harder and can be held for a shorter time.
- Zone 1 · very light95–114
- Zone 2 · light114–133
- Zone 3 · moderate133–152
- Zone 4 · hard152–171
- Zone 5 · maximum171–190
The needle sits at 140 bpm, which is in zone 3. Your own bands move with your maximum.
What each zone feels like
- Zone 1 · 50–60%Warm-up and recoveryEasy walking. You can chat in full sentences and sing without trouble.
- Zone 2 · 60–70%Base enduranceComfortable jogging or cycling. You can still talk in full sentences. Most easy training lives here.
- Zone 3 · 70–80%Steady, moderate effortBreathing is deeper. You can speak in short phrases. Useful, but easy to overdo.
- Zone 4 · 80–90%Hard, threshold effortOnly a few words at a time. Held for minutes, not hours.
- Zone 5 · 90–100%All-out intervalsYou cannot talk. Held for seconds to a couple of minutes.
A simple check is the talk test. If you can chat comfortably you are probably in zone 1 or 2. If you can say only short phrases you are likely in zone 3 or 4. If you cannot speak, you are in zone 5.
Zones at other ages
Because the maximum falls with age, every zone moves down too. The table uses 220 minus age.
| Age | Zone 1 | Zone 2 | Zone 3 | Zone 4 | Zone 5 |
|---|---|---|---|---|---|
| 20 | 100–120 | 120–140 | 140–160 | 160–180 | 180–200 |
| 30 | 95–114 | 114–133 | 133–152 | 152–171 | 171–190 |
| 40 | 90–108 | 108–126 | 126–144 | 144–162 | 162–180 |
| 50 | 85–102 | 102–119 | 119–136 | 136–153 | 153–170 |
| 60 | 80–96 | 96–112 | 112–128 | 128–144 | 144–160 |
Darker cells are higher heart rates. The ringed cell is zone 2 for a 30-year-old: 114–133 bpm.
How to spread your week
Many coaches suggest that most training should be easy and a smaller share hard. A common guideline is about 80% easy (zones 1–2) and 20% hard (zones 4–5), with the middle zone used sparingly. It is a guideline, not a rule, and beginners often need even more easy time.
The trap is making every session medium-hard. You get tired, but you never fully recover for the hard sessions or build a big easy base.
The “fat-burn zone” myth
Gym machines often label zone 2 as the fat-burn zone. It is true that a larger share of the calories burned come from fat at lower effort. But higher effort burns more calories per minute overall, so total fat used over a week depends far more on how much you do and what you eat than on staying in one zone.
Practical tips
- Measure resting heart rate in the morning. A rate that is several beats above normal for a few days can mean you need rest.
- Allow for heat, caffeine and sleep loss. All can push your rate up for the same effort. Go by feel on those days.
- Wrist trackers can lag. On intervals they often show the number late. A chest strap is more accurate if it matters to you.
- Sleep is part of training. Our sleep cycle guide helps you plan when to go to bed.
- Stop and get help if you feel chest pain, dizziness or unusual breathlessness.
Questions people ask
How do I calculate my maximum heart rate?
A common estimate is 220 minus your age. Another is 208 minus 0.7 times your age. Both are averages and can be off by 10 bpm or more for one person.
What are the five heart rate zones?
They are 50–60%, 60–70%, 70–80%, 80–90% and 90–100% of your maximum heart rate, from very light to maximum effort.
Which zone is best for fat loss?
No single zone is best. Zone 2 uses a higher share of fat for fuel, but total calories burned over the week matter more than the zone.
Is 220 minus age accurate?
It is a rough average. Individual maximum heart rates vary widely, so use the talk test or a supervised test if you need a precise number.
What is a normal resting heart rate?
For most adults, a typical resting heart rate is about 60 to 100 beats a minute, and well-trained people are often lower. See a doctor if yours is unusually high or low or comes with symptoms.