Max HR

Max Heart Rate:

  Age:


Resting Heart Rate:


The resting heart rate (RHR) is your heart rate when you are at rest, that is lying down but awake, and not having recently exerted yourself. Typically between 60-80 bpm.[1]



 
 
Max HR
Zone 5
Speed (anaerobic)
Zone 4
Economy (anaerobic)
Zone 3
Stamina (aerobic)
Zone 2
Endurance (aerobic)
Zone 1
Recovery (aerobic)
By % of
Max HR [2]
 175
157-175
90%-100% MHR
140-157
80%-90% MHR
122-140
70%-80% MHR
105-122
60%-70% MHR
87-105
50%-60% MHR
By % of Max HR - Digifit default
Karvonen modified [3]
 175
163-175
90%-100% HRR
152-163
80%-90% HRR
140-152
70%-80% HRR
129-140
60%-70% HRR
117-129
50%-60% HRR
Based on % of Heart Rate Reserve (Max HR - Resting Heart Rate)
Zoladz modified [4]
 175
160-175
MHR - 15 bpm
150-160
MHR - 25 bpm
140-150
MHR - 35 bpm
130-140
MHR - 45 bpm
120-130
MHR - 55 bpm
Zone BPM defined at fixed bpm per zone

 
 
Max HR
Zone 5
Speed (anaerobic)
Zone 4
Economy (anaerobic)
Zone 3
Stamina (aerobic)
Zone 2
Endurance (aerobic)
Zone 1
Recovery (aerobic)
Heart Rate
Training [5]
 175
166-175
> 95%
148-166
85-95%
131-148
75-85%
105-131
60-75%
70-105
< 60%
 
Joe Friel
Running [6]
 175
148-157
100%-106% LTHR*
141-148
95-99% LTHR
133-141
90-94% LTHR
126-133
85-89% LTHR
74-126
< 85% LTHR
Assumes your Lactate Threshold Heart Rate is 85% of your Max HR
Karvonen
Formula [7]
 175
163-175
90%-100% HRR
152-163
80%-90% HRR
140-152
70%-80% HRR
129-140
60%-70% HRR
117-129
50%-60% HRR
220-Age but intensity levels are based on % of Heart Rate Reserve (HRR) = [Max HR - Resting Heart Rate]
Zoladz
Formula [8]
 187
172-187
MHR - 15 bpm
162-172
MHR - 25 bpm
152-162
MHR - 35 bpm
142-152
MHR - 45 bpm
132-142
MHR - 55 bpm
210-[.5 x Age] with Zones modified by fixed BPM

 

 
 
Max HR
 
Zone 5
Speed (anaerobic)
Zone 4
Economy (anaerobic)
Zone 3
Stamina (aerobic)
Zone 2
Endurance (aerobic)
Zone 1
Recovery (aerobic)
ABCC/BCF
guidelines [9]
164-175+
94-100% MHR- Zone 6
155-164
89-94% MHR
143-155
82-89% MHR
131-143
75-82% MHR
113-131
65-75% MHR
105-113
60-65% MHR
Association of British Cycling Coaches / British Cycling Federation
Joe Friel
Biking [10]
> 175
 
148-157
100%-106% LTHR*
139-148
94-99% LTHR
133-139
90-93% LTHR
120-133
81-89% LTHR
89-120
< 81% LTHR
Assumes your Lactate Threshold Heart Rate is 85% of your Max HR