Whether you're running, cycling, or doing HIIT workouts, training at the right intensity determines what primary fuel source your body uses (fat vs. carbohydrates) and how quickly your cardiovascular system adapts.
Finding Your Maximum Heart Rate (MHR)
The traditional rule of thumb for estimating your Maximum Heart Rate is:
Classic Formula:
MHR = 220 - Age
For a 35-year-old: 220 - 35 = 185 Beats Per Minute (BPM).
The 5 Heart Rate Training Zones
- Zone 1 (50-60% MHR - Very Light / Active Recovery): Ideal for warm-ups, cool-downs, and overall recovery walks.
- Zone 2 (60-70% MHR - Fat-Burning / Aerobic Base): The optimal zone for building cardiovascular endurance and maximizing fat oxidation. You should be able to hold a conversation.
- Zone 3 (70-80% MHR - Aerobic / Tempo): Improves lung capacity and heart strength. Breathing becomes moderate to heavy.
- Zone 4 (80-90% MHR - Anaerobic / Threshold): High-intensity effort that builds speed and lactate threshold. Sustainable only for short intervals.
- Zone 5 (90-100% MHR - Maximum Sprint): All-out effort for short bursts (HIIT sprints).
Pair your heart rate training with our Pace Calculator and Calorie Calculator for optimal fitness results.
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