For a 25-year-old, the Tanaka formula estimates a maximum heart rate of about 191 bpm. That puts your Zone 2 (easy aerobic) at roughly 115–134 bpm and your Zone 4 (threshold) at 153–172 bpm. Below you will find the full 5-zone table, a formula comparison, and a calculator that personalises the numbers if you enter your resting HR.
| Zone | Name | % HRmax | BPM (age 25) |
|---|---|---|---|
| 1 | Recovery | 50–60% | 96–115 |
| 2 | Endurance | 60–70% | 115–134 |
| 3 | Aerobic | 70–80% | 134–153 |
| 4 | Threshold | 80–90% | 153–172 |
| 5 | Maximum | 90–100% | 172–191 |
No single equation is authoritative. The spread below shows why picking a formula matters — the difference between Fox and Nes at your age moves your Zone 2 ceiling by several beats.
| Formula | HRmax at age 25 |
|---|---|
| Fox (220 − age) | 195 |
| Tanaka (208 − 0.7 × age) | 191 |
| Gellish (207 − 0.7 × age) | 190 |
| Nes / HUNT (211 − 0.64 × age) | 195 |
| Gulati (206 − 0.88 × age, women) | 184 |
Typical resting heart rate: 56–72 bpm.
Typical VO2max reference (good/very good): Men 43–50 ml/kg/min (good); women 36–42 ml/kg/min (good). Source: ACSM norms and HUNT Fitness Study.
Why HRmax sits where it does at 25: HRmax is only 1–2 bpm below the age-20 value. Individual variation (±10 bpm) is much larger than the age effect at this stage.
Two easy Zone 2 sessions of 45 minutes on weekdays, one long Zone 2 ride/run of 75–90 minutes on the weekend, and one Zone 4 threshold session. Add strength twice weekly.
If you know your resting HR, Karvonen (heart rate reserve) is more accurate — especially if RHR is below 60. For a rough starting point, %HRmax is fine.
Using the Tanaka formula (208 − 0.7 × age), the estimated maximum heart rate for a 25-year-old is about 191 bpm. Population variability is roughly ±10–12 bpm, so your true HRmax could sit anywhere between 181 and 201 bpm.
Zone 2 for a 25-year-old is approximately 115–134 bpm, which corresponds to 60–70% of an estimated HRmax of 191 bpm. You should be able to hold a full conversation at this intensity.
Zone 4 (lactate threshold) for a 25-year-old is roughly 153–172 bpm — 80–90% of HRmax. At this intensity you can only speak in short phrases.
Enter your resting heart rate into the calculator to apply the Karvonen method, which anchors zones to your heart rate reserve. This is significantly more accurate than %HRmax alone, especially if you are trained or untrained.
If you know your resting HR, Karvonen (heart rate reserve) is more accurate — especially if RHR is below 60. For a rough starting point, %HRmax is fine.
Disclaimer: This calculator is for informational purposes only and does not provide medical advice. Always consult with a healthcare professional before starting any new exercise program.
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