I want to calculate all my heart rate zones.

To calculate your heart rate zones, you can start by determining your maximal heart rate, which can be estimated using the formula 220 - your age. However, for more precise measurements, you might consider a VO2 max test conducted in a lab, where your breathing and gases are analyzed, or a 12-minute Cooper's test, which involves running as far as possible in 12 minutes to estimate your VO2 max and other metrics. For those who cannot run, a one-mile walk test using a heart rate monitor can also provide an estimate, by recording the time and heart rate at the end of the walk 1.

Once you've established your maximal heart rate, you can calculate different zones, for example:

1. Zone 1 (50-60% of Max Heart Rate): Light activity level.
2. Zone 2 (60-70% of Max Heart Rate): Moderate exercise; often recommended to improve overall cardiovascular health.
3. Zone 3 (70-80% of Max Heart Rate): For improving aerobic fitness.
4. Zone 4 (80-90% of Max Heart Rate): Higher intensity for improving endurance and performance.
5. Zone 5 (90-100% of Max Heart Rate): Maximum effort, used for short bursts.

It's important to note that heart rate variability (HRV) is another factor to consider. HRV is a measurement of variation between heartbeats and indicates your recovery state. A high HRV suggests good recovery and readiness, while a low HRV may indicate stress or fatigue. Devices that measure HRV might have varying levels of accuracy, and it’s advisable to use these metrics consistently over time to understand your personal patterns better 2.