Heart Rate Zones
Senior fitness training.
Calculate max
- 220 minus age.
- 70 yr — 150 max.
- Senior estimate.
- Trackers calculate.
- Personalized formula better.
- Free.
Zones
- Z1 50-60% — easy.
- Z2 60-70% — fat burn.
- Z3 70-80% — cardio.
- Z4 80-90% — peak.
- Z5 90%+ — sprint.
- Senior Z2 most.
Senior recommendation
- Z2 most workouts.
- Conversational pace.
- Heart healthy.
- Z3 occasional.
- Skip Z4-Z5 mostly.
- Doctor-approved.
Apple Watch zones
- Settings → Heart.
- Customize zones.
- Real-time on workout.
- Senior knows zone.
- Free.
- Built-in.
Resting HR
- Lower = fitter.
- 60-100 normal.
- Senior track over weeks.
- Drops with training.
- Health indicator.
- Free.
When to see doctor
- Resting HR 100+.
- Sudden changes.
- Irregular rhythms.
- Senior concerning patterns.
- Apple Watch ECG check.
- Don't ignore.
Z2 conversational pace = senior best
Senior fitness — Z2 conversational pace heart rate (60-70% max) most workouts = healthiest. Apple Watch / Fitbit calculates zones automatically. Skip intense Z4-Z5 unless doctor okays. Resting HR drops with training = good sign.