Longevity numbers by age

Pick your age for your Zone 2 heart rate, all five heart rate zones, max heart rate, VO2max norms, sleep and protein, worked out from sourced formulas.

30Zone 2 112–131 · max 187 31Zone 2 112–130 · max 186 32Zone 2 111–130 · max 186 33Zone 2 111–129 · max 185 34Zone 2 111–129 · max 184 35Zone 2 110–128 · max 184 36Zone 2 110–128 · max 183 37Zone 2 109–127 · max 182 38Zone 2 109–127 · max 181 39Zone 2 108–126 · max 181 40Zone 2 108–126 · max 180 41Zone 2 108–126 · max 179 42Zone 2 107–125 · max 179 43Zone 2 107–125 · max 178 44Zone 2 106–124 · max 177 45Zone 2 106–124 · max 177 46Zone 2 105–123 · max 176 47Zone 2 105–123 · max 175 48Zone 2 105–122 · max 174 49Zone 2 104–122 · max 174 50Zone 2 104–121 · max 173 51Zone 2 103–121 · max 172 52Zone 2 103–120 · max 172 53Zone 2 103–120 · max 171 54Zone 2 102–119 · max 170 55Zone 2 102–119 · max 170 56Zone 2 101–118 · max 169 57Zone 2 101–118 · max 168 58Zone 2 100–117 · max 167 59Zone 2 100–117 · max 167 60Zone 2 100–116 · max 166 61Zone 2 99–116 · max 165 62Zone 2 99–115 · max 165 63Zone 2 98–115 · max 164 64Zone 2 98–114 · max 163 65Zone 2 98–114 · max 163

Age	Max HR	Zone 2	VO2max median (W / M)
30	187 bpm	112–131 bpm	30.2 / 42.4
35	184 bpm	110–128 bpm	30.2 / 42.4
40	180 bpm	108–126 bpm	26.7 / 37.8
45	177 bpm	106–124 bpm	26.7 / 37.8
50	173 bpm	104–121 bpm	23.4 / 32.6
55	170 bpm	102–119 bpm	23.4 / 32.6
60	166 bpm	100–116 bpm	20 / 28.2
65	163 bpm	98–114 bpm	20 / 28.2

Pick your age for Zone 2 heart rate, all five heart rate zones, max heart rate, VO2max norms, sleep and protein. Worked out from sourced formulas.

For educational purposes only. Not medical advice. Talk to your doctor before changing your training, diet or supplements, especially if you're pregnant, have a condition or take medication.