Heart-rate zones
Training zones for easy aerobic work and harder intervals.
Result
Enter your age, and optionally your resting heart rate, and your five training zones appear here.
How it works
- Estimates maximum heart rate as 208 − 0.7 × age, which fits adults better than the older 220 − age rule.
- If you enter a resting heart rate, zones use heart-rate reserve (the Karvonen method), which accounts for your fitness. Otherwise they are percentages of max.
What it can't tell you
- Age-based maximums can be off by 10 beats a minute or more either way. If the zones feel wrong, trust breathing: easy work means you can hold a conversation.
- Some medications, including beta blockers, change heart rate. If you take one, ask your doctor how to judge effort instead.
Understand the number
Sleep: the recovery tool you already own
Sleep is where much of the adaptation to training happens. For most adults, getting enough of it, at consistent times, does more for recovery than any product or protocol.
Strength training for sport: what actually transfers
Getting stronger helps most athletes, but transfer is not automatic. Build general strength, add power work, and leave skill to the sport itself.