Zones
Heart-rate zones (Z1–Z5)
Zones turn a messy effort sense into a shared language. We use simple % of estimated HRmax — useful, not perfect.
HRmax estimate we use
HRmax ≈ 208 − 0.7 × age
Example age 30 → 208 − 21 = 187 bpm. Individual HRmax varies; a supervised test is more precise when needed.
Default %HRmax bands
| Zone | Focus | % HRmax |
|---|---|---|
| Z1 | Recovery / easy | 50–60% |
| Z2 | Aerobic base | 60–70% |
| Z3 | Tempo | 70–80% |
| Z4 | Threshold | 80–90% |
| Z5 | VO₂ / anaerobic | 90–100% |
Other systems use lactate threshold, HRR (Karvonen), or power. Pick one model and stay consistent when comparing weeks.