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Heart rate zones
Heart rate reserve, not a flat percentage of maximum. The difference is where you start from, and at the easy end it is worth more than ten beats a minute.
Your training zones
Example136–149bpm
Zone 2, the easy aerobic range most endurance work belongs in. Your estimated maximum is 187 bpm, leaving 127 bpm of reserve above a resting rate of 60.
| Zone | Effort | Beats per minute |
|---|---|---|
| 1 | RecoveryEasy movement that costs nothing to recover from. | 124–136 |
| 2 | Easy aerobicConversational pace. Most endurance work belongs here. | 136–149 |
| 3 | ModerateCosts more than easy work and delivers less than hard work. | 149–162 |
| 4 | ThresholdHard but sustainable for a while. Limited weekly volume. | 162–174 |
| 5 | MaximalIntervals near your ceiling, measured in minutes. | 174–187 |
max = 208 − (0.7 × 30) = 187
reserve = 187 − 60 = 127
zone 2 = 60 + (127 × 0.60 to 0.70) = 136 to 149
years
Sitting still for five minutes, or before you get up.
bpm
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