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Heart rate

Heart rate zones at 40

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1 / 4

180 bpm

Max heart rate at 40

Estimated with the Tanaka formula: 208 minus 0.7 times age.
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2 / 4

108–125

Zone 2: the steady zone

Easy enough to talk. Builds your aerobic base.
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3 / 4

125–144

Zone 3: tempo

Comfortably hard.
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4 / 4

144–162

Zone 4: threshold

Hard, short phrases only.

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Your five training zones at age 40, in beats per minute.

Tap below for the full page. Not medical advice; talk to your clinician about your care.

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