TempoLife › Heart rate zones › Age 30
Heart rate training zones at age 30
At age 30, your estimated maximum heart rate is 190 bpm (220 − 30). Your five training zones below are percentages of that maximum.
Your five zones in beats per minute
| Zone | % of max | Beats/min | What it is for |
|---|---|---|---|
| Zone 1 — Very light | 50–60% | 95–114 | Warm-up, recovery, easy movement |
| Zone 2 — Light | 60–70% | 114–133 | Fat-burning, building an aerobic base |
| Zone 3 — Moderate | 70–80% | 133–152 | Aerobic fitness, improving endurance |
| Zone 4 — Hard | 80–90% | 152–171 | Anaerobic threshold, faster and stronger |
| Zone 5 — Maximum | 90–100% | 171–190 | Short bursts only, peak effort |
Estimated from max HR = 220 − age. Individual max HR varies; a chest strap or a test gives a more personal figure. Not medical advice.
See which zones your days hit
TempoLife reads heart rate from Health Connect next to steps, sleep and food, so your real efforts show up against these zones. Free to start.
Frequently asked questions
What is my max heart rate at age 30?
Using the common 220 − age estimate, your maximum heart rate at 30 is about 190 beats per minute. It is an estimate — real max HR varies between individuals, and a proper test or a chest strap gives a more personal number.
What is the fat-burning heart rate for age 30?
The "fat-burning" zone (Zone 2, roughly 60–70% of max) is about 114–133 bpm at age 30. It is a comfortable, conversational effort you can sustain — good for building an aerobic base, though total calories still decide fat loss.
How accurate is 220 minus age?
It is a rough population average and can be off by 10–20 bpm for an individual. It is fine for setting ballpark zones; if you train seriously, a lab test or a field test gives a max HR tuned to you.
