Heart Rate Zones Explained
Understand every heart rate zone and calculate your own.
What are Heart Rate Zones?
Heart rate zones divide training intensity into five ranges based on percentage of max heart rate. Each zone targets different physiological adaptations.
Which zone should I train in?
Most training should be easy (Zone 1–2). Hard sessions (Zone 4–5) should be limited to 10–20% of weekly volume.
Common mistakes
Ignoring resting HR, always training hard, and training only by pace without considering daily fatigue.
Training goal by zone
| Goal | Main Zone |
|---|---|
| Weight loss | Zone 2 |
| Marathon | Zone 2–3 |
| 5K PR | Zone 4–5 |
| Recovery | Zone 1 |
Heart Rate Zones by Age
| Age | Zone 2 | Max HR |
|---|---|---|
| 20 | 116–136 | 194 |
| 25 | 115–134 | 191 |
| 30 | 112–131 | 187 |
| 35 | 110–129 | 184 |
| 40 | 108–126 | 180 |
| 45 | 106–124 | 177 |
| 50 | 104–121 | 173 |
| 55 | 102–119 | 170 |
| 60 | 100–116 | 166 |
| 65 | 98–114 | 163 |
Let Rai build workouts using your heart rate zones
Personalized training with zone-based guidance.
Workouts in the right zones
Adaptive plan each week
Pace and HR targets
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