Heart Rate Zones
Training zones from max HR or LTHR
Tanaka: 187 bpm (208 − 0.7 × age)
Z1Active recovery
0–111 bpmZ2Endurance / aerobic
113–130 bpmZ3Aerobic / tempo
131–148 bpmZ4Lactate threshold
150–167 bpmZ5VO2max / anaerobic
168–185 bpmTraining zones from max HR or LTHR
Tanaka: 187 bpm (208 − 0.7 × age)