I have read sources in the past that suggest endurance exercise can slow the decline in max HR. If I find them again I will share here.

In my own experience, I have not lost a single bpm in a decade of tracking.

It’s a good starting point at least. Some folks are lower or higher. If you regularly exercise your max is probably higher than estimated. You can definitely test it with an all out workout such as Tabata intervals and use your real max. The formulas will get you close enough until you’ve tested it. You will also find different max HR for different sports; I found I can get an extra 2bpm running vs cycling, either because biking uses fewer muscles or because I was better at it that running.

Many apps will estimate them for you. The general formula for max heart rate is 220-age (if you’re 30, your max is probably around 190 bpm).

From there, the zones are usually calculated as % of max HR. Zone 5 is 90-100, 4 is 80-90, 3 is 70-80, 2 is 60-70, 1 is 50-60.

For our 30yo above, zone 2 would be around 114-133 bpm. That will feel super slow but that is the point, this is something you could do for a while and it should account for about 80% of your total exercise time in a week.

Edit: if you determine through training that your max is different, adjust it accordingly.

Get a heart rate sensor (wrist or chest) and train by heart rate. Most of your cardio should be heart rate zone 2 on the 5 zone scale. This builds your aerobic capacity with minimal damage and can be done almost indefinitely. Harder efforts do more damage and add recovery time so should be limited to about two a week.

If you’re going slow you’re doing it right, it will suck less, and you’re more likely to continue. Your slow speed will get faster over time.

Nice try, Big VX