Calculate your target and maximum heart rate zones.
Maximum heart rate ≈ 220 − age; target zones are percentages of that maximum.
A 30-year-old has an estimated max heart rate of 190 bpm, with a moderate zone of about 114–133 bpm.
A common formula is 220 minus age, though individual variation is large. Other formulas like Tanaka (208 − 0.7 × age) are also used.
A percentage range of max heart rate to train in, such as 50–70% for moderate intensity or 70–85% for vigorous intensity.
No. Heart rate targets vary with fitness and health conditions. Consult a provider before starting intense training.
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