Heart-Rate Zone Calculator
Five training zones from your age — or personalized with the Karvonen heart-rate-reserve method if you know your resting pulse. Formulas and caveats shown. Informational only, not medical advice.
| Zone | Heart rate | Typical use |
|---|---|---|
| Zone 1 · Very light | 90–108 bpm | Warm-up, recovery |
| Zone 2 · Light | 108–126 bpm | Base endurance, fat metabolism |
| Zone 3 · Moderate | 126–144 bpm | Aerobic fitness |
| Zone 4 · Hard | 144–162 bpm | Speed and threshold |
| Zone 5 · Maximum | 162–180 bpm | Short intervals only |
Heart-rate training zones by age: quick reference
These rounded ranges use the AHA's general 50–70% moderate and 70–85% vigorous intensity bands with an estimated maximum of 220 minus age. Enter your age above for all five zones.
| Age | Estimated max | Moderate | Vigorous |
|---|---|---|---|
| 20 | 200 bpm | 100–140 bpm | 140–170 bpm |
| 30 | 190 bpm | 95–133 bpm | 133–162 bpm |
| 40 | 180 bpm | 90–126 bpm | 126–153 bpm |
| 50 | 170 bpm | 85–119 bpm | 119–145 bpm |
| 60 | 160 bpm | 80–112 bpm | 112–136 bpm |
| 70 | 150 bpm | 75–105 bpm | 105–128 bpm |
Population estimates can differ materially from an individual's measured maximum heart rate.
How to use this tool
- Enter your age — the five zones appear from the standard 220 − age estimate.
- Know your resting heart rate (measure it in bed, first thing in the morning)? Add it to switch to the more personalized Karvonen method.
How it works
Maximum heart rate is estimated as 220 − age — the American Heart Association's rule of thumb, with the honest caveat that individual max HR varies by ±10–15 bpm around that estimate. Simple zones are percentages of that max. The Karvonen method improves on it by working with heart-rate reserve: target = resting + (max − resting) × intensity — anchoring the zones to your actual fitness.
Medications (notably beta-blockers), heart conditions, and individual physiology all shift these numbers. The AHA's own advice applies here: if you have a heart condition or take medication that affects heart rate, ask your healthcare professional what your zones should be. Training guidance, not medical advice.
Sources & references
Content last reviewed: September 2026.
Frequently asked questions
Do heart-rate training zones differ by age and gender?
The 220 − age estimate and the AHA percentage ranges used here do not include sex or gender. They are broad population guides, not individual limits. Fitness, measured resting heart rate, medications, health conditions, and your actual maximum heart rate can matter more; use clinician or lab guidance when available.
What heart rate should I exercise at?
The AHA's general guidance: moderate activity around 50–70% of maximum heart rate, vigorous around 70–85%. The zone table shows your numbers; beginners start low and build.
How accurate is 220 minus age?
It's a population average with real individual spread — your true max can differ by 10–15 bpm either way. The Karvonen option (using your measured resting HR) personalizes the zones without a lab test.
How do I find my resting heart rate?
Count your pulse for 30 seconds and double it, first thing in the morning before getting up. For most adults, 60–100 bpm is normal; well-trained people run lower.