top of page

How to Read Heart Rate Zones

HR zones are how we identify the impact of your cardio.

Each zone has a purpose, and we want to make sure it aligns with your goals.

Trail runners will likely spend most of their cardio training in zones 2-4.

To learn what your bpm (beats per minute) you’re looking for based on percentages, take 220-your age.

For example,

I’m 28.

My max HR is calculated as 220 - 28 = 192

So if I’m looking to stay in Zone 3, I’m going to take,

192 x .7 = 134 bpm

192 x .8 = 154 bpm

My Zone 3 is 134-154 bpm



Katharine Moustakes
Hey, friend!

I'm Katharine.

I'm a personal trainer, running coaching, and nutrition coach who's stoked about lifting, the outdoors, summit snacks, and my dog.


I understand that fitness is not your whole life. Fitness is a PART of your life. I approach training in a way that adds value to your life and longevity, so you can enjoy being active whether you're romping around in the mountains, playing with your kids, or signing up for your first 10K race.

I'm here to meet you where you are, so you can train safely and effectively, and gain strength and confidence both in the gym and on the trails.

IMG_3783 2.HEIC

Want to be adventure ready year-round?

How about some free knowledge gains?

Sign up for Let's Taco 'Bout It Tuesday, my weekly newsletter. Tacos not included.

Welcome to the fam!

bottom of page