Heart Rate Zone Calculator
Enter your age to estimate your maximum heart rate and the beats-per-minute range of each training zone. Add your resting heart rate to see zones based on heart rate reserve.
Result
- Moderate intensity (50 to 70%)
- 95 to 133 bpm
- Vigorous intensity (70 to 85%)
- 133 to 162 bpm
- Heart rate reserve
- 130 bpm
Training zones
| Zone | % of maximum | Beats per minute | Karvonen (bpm) |
|---|---|---|---|
| Zone 1, very light | 50 to 60% | 95 to 114 | 125 to 138 |
| Zone 2, light | 60 to 70% | 114 to 133 | 138 to 151 |
| Zone 3, moderate | 70 to 80% | 133 to 152 | 151 to 164 |
| Zone 4, hard | 80 to 90% | 152 to 171 | 164 to 177 |
| Zone 5, maximum | 90 to 100% | 171 to 190 | 177 to 190 |
Age-based formulas can be off by 10 beats or more for an individual. These figures are estimates for healthy adults and are not medical advice.
Formula
- Maximum heart rate = 220 − age, or 208 − 0.7 × age (Tanaka)
- Zone limit = maximum heart rate × percentage
- Karvonen: target = resting HR + (maximum HR − resting HR) × percentage
How the Heart Rate Zone Calculator works
Training zones divide effort into bands of heart rate. Lower zones build endurance and aid recovery. Higher zones raise speed and the ability to sustain hard efforts.
The simplest method takes a percentage of maximum heart rate. The Karvonen method uses heart rate reserve, the gap between resting and maximum, which accounts for fitness level and gives higher targets for the same percentage.
Worked example
At age 30 the estimated maximum is 220 − 30 = 190 bpm. Zone 2 at 60 to 70 percent is 114 to 133 bpm. With a resting rate of 60, the Karvonen range for the same zone is 60 + 130 × 0.6 = 138 to 60 + 130 × 0.7 = 151 bpm.
Frequently asked questions
What is my target heart rate for exercise?
The American Heart Association describes moderate activity as 50 to 70 percent of maximum heart rate and vigorous activity as 70 to 85 percent.
Is 220 minus age accurate?
It is a rough population average. The Tanaka formula, 208 − 0.7 × age, fits adults over 40 better. A supervised maximal test gives your true figure.
What is the fat burning zone?
It usually refers to zone 2, about 60 to 70 percent of maximum heart rate, where a larger share of energy comes from fat. Total energy burned still matters more for weight loss.
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