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, the classic 220 − age runs high. At age 35 that is 184 and 185 bpm, but true values vary by ±10–12 bpm, so test it.
Heart Rate Zone Calculator
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 aerobic-base zone, is 111–130 bpm. Most easy training belongs 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 and an aerobic range of 135–145 bpm. Train at or below it to build the aerobic base.
Hiking & Rucking has no clean heart-rate or power anchor for every effort. Gauge intensity with the RPE scale (Borg & CR10) and map it onto the zone models above.