this post was submitted on 17 Mar 2025
125 points (99.2% liked)
Asklemmy
46624 readers
708 users here now
A loosely moderated place to ask open-ended questions
If your post meets the following criteria, it's welcome here!
- Open-ended question
- Not offensive: at this point, we do not have the bandwidth to moderate overtly political discussions. Assume best intent and be excellent to each other.
- Not regarding using or support for Lemmy: context, see the list of support communities and tools for finding communities below
- Not ad nauseam inducing: please make sure it is a question that would be new to most members
- An actual topic of discussion
Looking for support?
Looking for a community?
- Lemmyverse: community search
- sub.rehab: maps old subreddits to fediverse options, marks official as such
- !lemmy411@lemmy.ca: a community for finding communities
~Icon~ ~by~ ~@Double_A@discuss.tchncs.de~
founded 5 years ago
MODERATORS
you are viewing a single comment's thread
view the rest of the comments
view the rest of the comments
Many apps will estimate them for you. The general formula for max heart rate is 220-age (if you’re 30, your max is probably around 190 bpm).
From there, the zones are usually calculated as % of max HR. Zone 5 is 90-100, 4 is 80-90, 3 is 70-80, 2 is 60-70, 1 is 50-60.
For our 30yo above, zone 2 would be around 114-133 bpm. That will feel super slow but that is the point, this is something you could do for a while and it should account for about 80% of your total exercise time in a week.
Edit: if you determine through training that your max is different, adjust it accordingly.
I feel like if one wants to truly train based on heart rate, then I wouldn't recommend going by an estimate like that, but just go out and do a workout designed to push the heart rate to its limit.
It’s a good starting point at least. Some folks are lower or higher. If you regularly exercise your max is probably higher than estimated. You can definitely test it with an all out workout such as Tabata intervals and use your real max. The formulas will get you close enough until you’ve tested it. You will also find different max HR for different sports; I found I can get an extra 2bpm running vs cycling, either because biking uses fewer muscles or because I was better at it that running.
I was under the impression that the maximum heart rate is something that can not be trained. This source suggests that if anything training regularly would lower a persons max heart rate.
I just think that either one is serious enough about trying to optimize ones training efficiency, at which point the formula wouldn't be accurate enough for me. Or one takes a more causal approach at which point doing most runs at "conversational pace" is a good enough rule of thumb.
I have read sources in the past that suggest endurance exercise can slow the decline in max HR. If I find them again I will share here.
In my own experience, I have not lost a single bpm in a decade of tracking.