Hiking Heart Rate Zones
Work out your five training zones from age, then use them to pace climbs instead of guessing. Based on the Tanaka max-heart-rate formula.
General information, not a diagnosis or treatment plan. Do not change medication, diet or training based on this result — discuss it with a qualified healthcare professional. Read the full disclaimer.
Your estimated maximum heart rate
Estimated maxYour estimated max heart rate is 184 bpm. Zones are based on percentages of that number.
What to pay attention to
- Most hiking should live in Zone 2 — fast enough to feel worked, slow enough to talk.
- Aim for 80% of training time easy and 20% hard; most people go too hard too often.
- The Tanaka formula is an estimate. A chest strap or watch gives better personal data.
- If you feel dizzy or your heart races at rest, stop and seek medical advice.
Educational estimate only — not medical advice. Talk to a healthcare professional before changing your diet, training or medication.
Your zones
Percent of estimated max HREasy movement, warm-up and cool-down.
On the trail: Flat approach trails, rest days, recovering between climbs.
Aerobic base and fat oxidation; the pace you can hold for hours.
On the trail: The all-day hiking zone. If you can talk in full sentences, you are here.
Steady effort, improves aerobic capacity.
On the trail: Sustained climbs where breathing deepens but stays controlled.
Hard effort, improves speed and lactate tolerance.
On the trail: Short steep pushes, summit blocks. Not sustainable for hours.
All-out effort, only for short intervals.
On the trail: Rarely needed on the trail — save it for a final sprint or emergency.
Where most hiking should live
Keep the bulk of a long day in Zone 2 (110–129 bpm). You should be able to talk in full sentences. If you are gasping, you are in Zone 4 and will run out of fuel early.
Training rule of thumb: 80% easy, 20% hard. Most hikers accidentally make every climb a threshold session.
About the formulas
Maximum heart rate is estimated with the Tanaka formula: 208 − (0.7 × age). It is more accurate than the old "220 − age" rule, especially for people over 40.
If you provide a resting heart rate, zones use the Karvonen method (heart-rate reserve), which personalises the ranges. A chest strap gives better data than an optical wrist sensor.
Medication and medical conditions can change your heart rate response. Stop exercising and seek advice if you feel chest pain, faint or unusually breathless.