Heart rate training is one of the most effective ways to optimise your workouts and achieve your fitness goals. By understanding and using heart rate zones, you can train smarter—not just harder. Whether you're aiming to burn fat, build endurance, or improve athletic performance, this guide will help you calculate and use your training zones effectively.
Calculating Your Maximum Heart Rate
Before you can determine your training zones, you need to know your maximum heart rate (MHR). This is the highest number of beats per minute your heart can achieve during maximum effort.
Max Heart Rate = 220 - Age
Example: Age 40 → MHR = 220 - 40 = 180 bpm
More Accurate Formulas
Research has shown that the standard formula can be inaccurate for some people. Here are refined alternatives:
| Formula | Calculation | Best For |
|---|---|---|
| Tanaka | 208 - (0.7 × age) | Adults of all fitness levels |
| Gulati (Women) | 206 - (0.88 × age) | Women specifically |
| HUNT (Active) | 211 - (0.64 × age) | Physically active adults |
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Example: 35-Year-Old Female Runner
Standard: 220 - 35 = 185 bpm
Tanaka: 208 - (0.7 × 35) = 183 bpm
Gulati: 206 - (0.88 × 35) = 175 bpm
Using the Gulati formula may be more accurate for this individual.
The 5 Heart Rate Training Zones
Heart rate zones are typically divided into five levels, each representing a percentage of your maximum heart rate with different training benefits:
Zone 1: Recovery (50-60% MHR)
Very light effort. Easy conversation possible. Used for warm-ups, cool-downs, and active recovery days.
Example (MHR 180): 90-108 bpm
Zone 2: Fat Burning / Aerobic (60-70% MHR)
Light effort. Comfortable pace where you can hold a conversation. Builds aerobic base and endurance. Burns fat efficiently.
Example (MHR 180): 108-126 bpm
Zone 3: Aerobic Endurance (70-80% MHR)
Moderate effort. Breathing heavier, can speak in short sentences. Improves cardiovascular efficiency and stamina.
Example (MHR 180): 126-144 bpm
Zone 4: Threshold / Tempo (80-90% MHR)
Hard effort. Breathing hard, only single words possible. Near your lactate threshold. Improves speed and power.
Example (MHR 180): 144-162 bpm
Zone 5: Maximum / VO2 Max (90-100% MHR)
All-out effort. Cannot speak. Unsustainable for more than a few minutes. Develops maximum performance and speed.
Example (MHR 180): 162-180 bpm
Zone Calculation Tables by Age
Quick reference for common ages (using 220 - age formula):
| Age | MHR | Zone 1 (50-60%) | Zone 2 (60-70%) | Zone 3 (70-80%) | Zone 4 (80-90%) | Zone 5 (90-100%) |
|---|---|---|---|---|---|---|
| 25 | 195 | 98-117 | 117-137 | 137-156 | 156-176 | 176-195 |
| 30 | 190 | 95-114 | 114-133 | 133-152 | 152-171 | 171-190 |
| 35 | 185 | 93-111 | 111-130 | 130-148 | 148-167 | 167-185 |
| 40 | 180 | 90-108 | 108-126 | 126-144 | 144-162 | 162-180 |
| 45 | 175 | 88-105 | 105-123 | 123-140 | 140-158 | 158-175 |
| 50 | 170 | 85-102 | 102-119 | 119-136 | 136-153 | 153-170 |
| 55 | 165 | 83-99 | 99-116 | 116-132 | 132-149 | 149-165 |
| 60 | 160 | 80-96 | 96-112 | 112-128 | 128-144 | 144-160 |
The Karvonen Method (Heart Rate Reserve)
For more accurate zone calculations, especially for trained athletes, the Karvonen method factors in your resting heart rate:
Target HR = ((MHR - Resting HR) × % Intensity) + Resting HR
Karvonen Example
Age: 40 (MHR = 180)
Resting HR: 60 bpm
Heart Rate Reserve: 180 - 60 = 120 bpm
Zone 2 (60-70%):
Lower: (120 × 0.60) + 60 = 132 bpm
Upper: (120 × 0.70) + 60 = 144 bpm
Training in Each Zone
Zone 2: The Foundation
Most of your training should be in Zone 2. This builds your aerobic base, improves fat metabolism, and enhances recovery capacity. Elite endurance athletes spend 80% of their training time here.
Zone 4: The Performance Builder
Threshold training in Zone 4 improves your lactate threshold—the point where fatigue starts accumulating faster than your body can clear it. Tempo runs and intervals target this zone.
Zone 5: Speed Development
Short intervals in Zone 5 develop maximum oxygen uptake (VO2 max) and speed. Use sparingly—once or twice per week maximum—due to high recovery demands.
If you're new to exercise, have heart conditions, or are over 40 and haven't exercised regularly, consult your GP before starting heart rate training. Stop exercising if you experience chest pain, dizziness, or severe breathlessness.
Benefits of Heart Rate Training
Train at exactly the right intensity
Monitor fitness improvements objectively
Prevent burnout with proper recovery
Optimise workouts for weight loss
Common Mistakes to Avoid
- Training too hard too often: Many people stay in Zones 3-4 constantly, leading to fatigue without optimal improvement
- Ignoring Zone 2: Easy running feels "too easy" but builds crucial aerobic fitness
- Using only the standard formula: Your actual max HR may differ; consider a field test
- Not accounting for conditions: Heat, humidity, caffeine, and sleep affect heart rate
- Obsessing over numbers: Use zones as a guide, not a strict rule—listen to your body too
How to Measure Heart Rate
Chest Strap Monitors
Most accurate option. The strap detects electrical signals from your heart. Brands like Polar, Garmin, and Wahoo are reliable choices.
Optical Wrist Monitors
Smartwatches and fitness trackers use LED lights to detect blood flow. Convenient but slightly less accurate, especially during high-intensity exercise.
Manual Check
Find your pulse at your wrist or neck, count beats for 15 seconds, multiply by 4. Less practical during exercise but good for resting heart rate.
Sample Training Week by Goal
| Day | Fat Loss Focus | Endurance Focus | Performance Focus |
|---|---|---|---|
| Monday | Zone 2 - 45 min | Zone 2 - 60 min | Zone 4 intervals |
| Tuesday | Zone 3 - 30 min | Zone 2 - 45 min | Zone 2 - 45 min |
| Wednesday | Rest/Zone 1 | Zone 3 - 40 min | Zone 2 - 60 min |
| Thursday | Zone 2 - 45 min | Zone 2 - 45 min | Zone 5 sprints |
| Friday | Zone 3 - 30 min | Rest/Zone 1 | Zone 2 - 45 min |
| Saturday | Zone 2 - 60 min | Zone 2 - 90 min | Zone 3 - 60 min |
| Sunday | Rest | Zone 2 - 30 min | Rest/Zone 1 |
Heart Rate Training and UK Fitness: Key Insights
Heart rate zone training has become increasingly popular among UK fitness enthusiasts, driven in part by the widespread adoption of wearable fitness trackers and smartwatches. Research from Mintel shows that over 30% of UK adults now use a fitness tracker or smartwatch, with heart rate monitoring being one of the most valued features. Brands such as Garmin, Apple Watch, Fitbit, and Polar are widely used across UK gyms, running clubs, and cycling groups to track heart rate zones during exercise.
The British Heart Foundation (BHF) recommends that adults aim for at least 150 minutes of moderate-intensity aerobic activity per week, which corresponds roughly to exercising in Zone 2 (60-70% of maximum heart rate). Alternatively, 75 minutes of vigorous activity (Zone 4-5, above 80% of maximum heart rate) provides similar cardiovascular benefits. The NHS Couch to 5K programme, which has helped millions of UK residents begin running, naturally incorporates heart rate zone training principles by alternating walking and running intervals. The London Marathon, Great North Run, and parkrun (a free weekly 5K event held in over 700 UK locations) have popularised structured training among recreational athletes, with heart rate zones forming the basis of many training plans.