By sport
Kayak & Canoe Training Zones
Paddle zones anchor to heart rate and pace over a fixed distance. Upper-body aerobic work makes Zone 2 feel different.
Heart RatePace
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 RateFormula→
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.
Heart RateFormula→