This heart rate zones chart shows training intensity as a percentage of your maximum heart rate. Estimate your max HR as 220 − your age.
| Zone | Intensity | % of max HR | Benefit |
|---|---|---|---|
| Zone 1 | Very light | 50 – 60% | Warm-up, recovery |
| Zone 2 | Light | 60 – 70% | Fat burning, endurance |
| Zone 3 | Moderate | 70 – 80% | Aerobic fitness |
| Zone 4 | Hard | 80 – 90% | Performance, speed |
| Zone 5 | Maximum | 90 – 100% | Max effort, sprints |
Example
Age 30 → max HR ≈ 190 bpm. Zone 2 (60–70%) ≈ 114–133 bpm.