By sport
Hiking & Rucking Training Zones
Load and grade drive intensity more than pace. Keep heart rate aerobic (Zone 2 / MAF) and track vertical meters per hour.
Max Heart Rate Calculator
Your maximum heart rate is the highest your heart can beat at all-out effort. Age formulas estimate it: Tanaka gives 208 − 0.7 × age, while the classic 220 − age runs high. At age 35 that is roughly 184 and 185 bpm, but the real value varies by ±10–12 bpm, so test it to be sure.
Heart Rate Zone Calculator
Your heart-rate zones are percentages of your maximum heart rate: Zone 1 is 50–60%, Zone 2 60–70%, Zone 3 70–80%, Zone 4 80–90% and Zone 5 90–100%. At a max of 185 bpm, Zone 2, the key aerobic-base zone, runs about 111–130 bpm. Spend most easy training in Zones 1–2.
MAF 180 Formula Calculator
Maffetone's 180 Formula sets your maximum aerobic heart rate at 180 minus your age, adjusted for health and training status. A consistent, injury-free 35-year-old gets 180 − 35 = 145 bpm, making the aerobic training range about 135–145 bpm. Train at or below it to build a strong, low-stress aerobic base.
Hiking & Rucking has no clean heart-rate or power anchor for every effort. Gauge intensity by feel with the RPE scale (Borg & CR10) and map it onto the zone models above.