Heart Rate Zones
Calculator
Results
- Estimated maximum heart rate
- 180 bpm
- Moderate zone
- 90–126 bpm
- Vigorous zone
- 126–153 bpm
Estimated exercise zone on the resting-to-maximum range
Estimated exercise heart-rate bands
| Moderate | 50–70% | 90–126 bpm |
| Vigorous | 70–85% | 126–153 bpm |
Formula
HRₜ = (220 − A) × i= 90–153 bpm
Note
These age-based figures are averages. Fitness, health conditions, heat, and medications can change an appropriate target; seek qualified advice when relevant.
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See all →Frequently asked questions
How are my heart rate zones calculated?+
This calculator estimates your maximum heart rate (commonly using the formula 220 minus age) and then divides the range up to that maximum into percentage-based zones, such as 50-60% for light activity up to 90-100% for maximum effort. Each zone corresponds to a different training intensity and physiological benefit.
How accurate is the 220-minus-age formula for max heart rate?+
It's a population average with a fairly wide margin of error, often plus or minus 10-15 beats per minute for any individual. If you know your actual measured max heart rate from a supervised fitness test, using that will give more accurate training zones than the age-based estimate.
What's the difference between training in Zone 2 versus Zone 4?+
Lower zones (roughly 60-70% of max) build aerobic base and burn a higher percentage of fat for fuel, while higher zones (80%+) improve cardiovascular capacity and speed but rely more on carbohydrate metabolism and are harder to sustain. Most endurance training plans use a mix, with the majority of volume in the lower zones.
Why do my zones feel too easy or too hard compared to how I feel during exercise?+
Perceived exertion can be affected by fitness level, fatigue, heat, caffeine, and stress, so the calculated zones are a guideline rather than an exact prescription for how a workout should feel. Adjusting effort based on how you actually feel, alongside heart rate data, gives a more complete picture.
Should I use heart rate zones if I'm on heart-affecting medication?+
Medications like beta-blockers can significantly lower your heart rate response to exercise, making standard age-based zone calculations unreliable. Anyone on such medication should consult a doctor before using heart rate zones to guide training intensity.