How to calculate your maximum heart rate, fat burn and performance zones. Take the number 220 and minus your age from that number, so a 40 year old person's maximum heart rate (MHR) would be 180 beats per minute (BPM) 

Formula: 220 - 40 = 180 BPM.  Obviously as you get older your MHR reduces accordingly. 
To calculate your Aerobic or fat burning zone for cardiovascular training, you need to be working at 65-75% of your MHR.

So for a 40 year old person it looks like this - Formula: 180 / 100 = 1.80 x 65-75 = 117-135 BPM.

Tip! - If you want to burn fat and get fitter then working around 70% of your MHR (Aerobic zone) will give good overall results. However if your looking to increase your fitness and performance then you need to be working around 80-90% of your MHR (Anaerobic zone) using H.I.I.T or High Intesity Interval Training is very effective for this type of zone training.

Try this out next time your doing cardio i.e Jogging or Cycling in the gym or outdoors. Purchasing a heart rate monitor will make zone training a lot easier to track. 

- APG.