Heart-rate zones

Max heart rate is 220 − age. Zones use the Karvonen reserve (max minus resting). Both formulas are population averages.

Age

Resting heart rate

bpm

Estimated max HR

188 bpm

Zone 1 (50–60%)

124–137 bpm

Zone 2 (60–70%)

137–150 bpm

Zone 3 (70–80%)

150–162 bpm

Zone 4 (80–90%)

162–175 bpm

Zone 5 (90–100%)

175–188 bpm

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An educational estimate. Not medical, tax or credit advice.

A VO2 max sketch from the metres you cover in twelve minutes.

From distance and finish time: pace per kilometre and average speed.

Basal metabolic rate from Mifflin–St Jeor, then a TDEE estimate from activity.

Estimate a one-rep max from a set you already lifted, using Epley.

A wake time or bedtime from 90-minute cycles plus the minutes you need to fall asleep.

Two textbook HRmax sketches from age.