VitalMetrics

Heart Rate Zone Calculator

Find your estimated maximum heart rate and five training zones in beats per minute, by percentage of max or with the Karvonen heart-rate-reserve method.

bpm
bpm
Zones based on
184bpm estimated max
Moderate (AHA 50–70%)
92–128
Vigorous (AHA 70–85%)
128–156
  1. Z192–110Very light: Easy conversation; warm-ups, recovery
  2. Z2110–128Light: Comfortable, can talk in full sentences
  3. Z3128–147Moderate: Breathing harder, short sentences
  4. Z4147–165Hard: A few words at a time
  5. Z5165–184Maximum: All-out, very short efforts
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“220 minus age” is a rough rule, not a law

The famous 220 − age formula was never derived from a proper study. Tanaka’s 2001 meta-analysis of 351 studies gave 208 − 0.7 × age, which predicts higher maxima for older adults. Gulati (2010) found women’s maxima follow a different line. And for any one person, the real maximum can be 10–20 beats either side. Drag the age.

  • Tanaka: 180 bpm
  • Fox (220 − age): 180 bpm
  • Gulati (women): 171 bpm
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How the zones are calculated

% of max: zone heart rate = max HR × percentage. Karvonen: zone heart rate = resting HR + (max HR − resting HR) × percentage. For a 40-year-old with a resting rate of 65, Tanaka max = 208 − 28 = 180 bpm; 70% by % of max = 126 bpm, by Karvonen = 65 + 115 × 0.7 = 146 bpm.

Measure your resting heart rate first thing in the morning, before getting up, on a few days, and use the average.

The talk test

If you don’t have a heart rate monitor, the CDC’s talk test works well: at moderate intensity you can talk but not sing; at vigorous intensity you can say only a few words before pausing for breath. The AHA recommends at least 150 minutes of moderate or 75 minutes of vigorous activity a week.

Stop and seek medical help if you feel chest pain, severe breathlessness, dizziness or palpitations during exercise. If you have a heart condition, are pregnant, or are starting exercise after a long break, check with your doctor first.

Questions people ask

What is my target heart rate?

The American Heart Association describes moderate exercise as about 50–70% of your maximum heart rate and vigorous exercise as about 70–85%. The calculator shows both ranges in beats per minute.

How do I calculate my maximum heart rate?

The quickest estimate is 220 minus your age. Tanaka’s formula, 208 − 0.7 × age, is based on far more data and is used by default here. A supervised exercise test is the only way to measure it properly.

What is the Karvonen method?

It sets zones as a percentage of your heart rate reserve (max minus resting) and adds your resting rate back. Because it accounts for fitness through resting heart rate, it gives higher numbers for fit people than plain % of max.

Do medicines affect heart rate zones?

Yes. Beta-blockers and some other medicines lower heart rate, so formula zones won’t apply. If you take heart or blood pressure medicine, or have a heart condition, ask your doctor how to gauge intensity. The talk test is a good fallback.

What is zone 2 training?

Zone 2 is usually around 60–70% of max heart rate: a pace you can hold while speaking in full sentences. It’s popular for building aerobic endurance with low strain.

Sources

  1. Tanaka H, Monahan KD, Seals DR (2001). Age-predicted maximal heart rate revisited. J Am Coll Cardiol 37:153–156.
  2. Gulati M et al. (2010). Heart rate response to exercise stress testing in asymptomatic women. Circulation 122:130–137.
  3. Karvonen MJ et al. (1957). The effects of training on heart rate. Ann Med Exp Biol Fenn 35:307–315.
  4. American Heart Association / Mayo Clinic. Target heart rates: moderate 50–70% and vigorous 70–85% of maximum.

Every formula on VitalMetrics is listed with its original reference on Sources & methods.

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