Heart-rate-based training is one of the most effective methods of controlling exercise intensity. It lets you run, cycle or work out precisely within the range that meets your goal — burning fat, building endurance or improving speed. The foundation is knowing your maximum heart rate and the five training zones.
Maximum Heart Rate — the Formula
The simplest and most widespread formula is:
HRmax ≈ 220 − age [years]
This is a statistical estimate with a deviation of about ±10–12 beats, so treat it as approximate. A more accurate formula by Tanaka is: HRmax = 208 − 0.7 × age. The most reliable value comes from an exercise stress test under specialist supervision.
The Five Training Zones
Zones are defined as a percentage of maximum heart rate:
- Zone 1 (50–60% HRmax) — recovery, warm-up, very light effort
- Zone 2 (60–70% HRmax) — fat burning, building the aerobic base
- Zone 3 (70–80% HRmax) — improving aerobic capacity
- Zone 4 (80–90% HRmax) — anaerobic threshold, developing speed
- Zone 5 (90–100% HRmax) — maximum effort, short intervals
Calculation Example
A person aged 35:
- HRmax = 220 − 35 = 185 beats/min
- Zone 2 (fat burning): 185 × 0.60 to 0.70 = 111–130 bpm
- Zone 4 (threshold): 185 × 0.80 to 0.90 = 148–167 bpm
To burn fat and build an endurance base, this person should keep their heart rate around 111–130 beats per minute.
Why Calculate Zones?
Training in zone 2 for most of your volume builds an endurance foundation and teaches the body to use fat efficiently as fuel. Shorter sessions in zones 4–5 develop power and speed. A sensible plan combines both extremes — this is so-called polarised training, used by endurance athletes.
How to Measure Heart Rate
- Chest strap — the most accurate measurement, based on ECG
- Watch with an optical sensor — convenient, though less precise during pace changes
- Manual measurement — count beats for 15 seconds and multiply by 4
Resting Heart Rate
It is also worth knowing your resting heart rate, measured in the morning just after waking. In adults it is usually 60–80 bpm, and in well-trained people it can be much lower (40–50). A rise in resting heart rate by a few beats may signal overtraining or an approaching infection.
Remember
The 220 − age formula is a simplification. Medications (e.g. beta-blockers), caffeine, stress and temperature affect heart rate. People with heart conditions should establish safe ranges with a cardiologist before starting intense training.
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