Formulas Explained
Your Maximum Heart Rate (MHR) is the highest number of times your heart can beat per minute.
- Standard (Fox): `220 - Age`. The classic formula.
- Tanaka: `208 - (0.7 x Age)`. Generally more accurate for healthy adults.
- Gulati: `206 - (0.88 x Age)`. Designed specifically for women.
Why training zones matter
Structuring your cardio around these zones helps you target specific physiological adaptations, from fat metabolism (Zone 2) to lactic acid tolerance (Zone 4) and peak power (Zone 5).