Heart Rate Formulas
Max HR (Tanaka) = 208 − (0.7 × Age)
Target HR Zone = (Max HR − Resting HR) × Intensity + Resting HR (Karvonen)
Training Zones
| Zone | % Max HR | Benefit |
|---|---|---|
| Zone 1 – Recovery | 50–60% | Active recovery, warm-up |
| Zone 2 – Fat Burn | 60–70% | Fat oxidation, aerobic base |
| Zone 3 – Aerobic | 70–80% | Cardio fitness, endurance |
| Zone 4 – Threshold | 80–90% | Speed, lactate threshold |
| Zone 5 – Max | 90–100% | Peak power, sprints |
What is a normal resting heart rate?
For adults, a normal resting heart rate is 60–100 bpm. Athletes often have resting heart rates of 40–60 bpm due to greater cardiac efficiency.