Heart Rate Zones: Their Importance, and How to Calculate?

HR zones depend on a person’s age and are calculated using a two-step process.

Step 1. Calculate your maximum HR (max HR) by subtracting your age from 220 (220 –

age).

For a 50-year-old, the maximum HR is 170.

Step 2. Next, calculate your HR zones using the formulas below.

Zone	Formula	HR Ranges for a 50-year-old	Comments
1	50-60% of Max HR	85 - 102	Easy recovery pace
2	60-70% of Max HR	102 - 119	Steady, conversational pace; creates solid aerobic base; helps in fat loss
3	70-80% of Max HR	119 - 136	Moderate effort; improves cardiovascular efficiency
4	80-90% of Max HR	136 - 153	Hard effort; builds anaerobic capacity
5	90-100% of Max HR	153 - 170	Short, maximal bursts; increases lactic acid tolerance and builds VO2 max