Question 1

What is a good maximum heart rate?

Accepted Answer

Maximum heart rate (MHR) is the upper limit of what your cardiovascular system can handle during physical activity. It generally decreases with age. The classic estimate is 220 minus your age, though the Tanaka formula (208 − 0.7 × age) is considered more accurate for adults.

Question 2

What are the 5 heart rate zones?

Accepted Answer

Zone 1 (50-60% of MHR) is very light recovery. Zone 2 (60-70%) is the fat-burning/aerobic base. Zone 3 (70-80%) is aerobic cardio. Zone 4 (80-90%) is anaerobic threshold. Zone 5 (90-100%) is maximum/peak effort.

Question 3

Which MHR formula is most accurate?

Accepted Answer

Tanaka (208 − 0.7 × age) is more accurate for healthy adults over 40. Fox (220 − age) is the classic and widely-used estimate but tends to underestimate older adults. Gellish (207 − 0.7 × age) is similar to Tanaka. Try all three and use the average.

Question 4

How often should I train in each zone?

Accepted Answer

Most coaches recommend 80% of training time in Zones 1-2 (aerobic base) and 20% in Zones 4-5 (high intensity). Always warm up before entering high zones and consult a doctor if you have any cardiovascular conditions.