Heart Rate Zones
Max heart rate and training zones by age.
Max heart rate and training zones by age.
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The heart-rate zones calculator gives a simplified age-based estimate of maximum heart rate and two exercise-intensity ranges. It uses the common estimate of about 220 minus age, then calculates approximately 50–70% for moderate intensity and 70–85% for vigorous intensity.
Enter your age. The calculator subtracts age from 220 to estimate maximum heart rate. It then multiplies that estimate by 0.50 and 0.70 for the moderate range, and by 0.70 and 0.85 for the vigorous range. Displayed values are rounded to whole beats per minute.
Age must be greater than zero and below 220 in the calculator. These percentages and the 220 − age formula are population-level estimates and general exercise guidance, not a personalized physiological limit. Actual heart-rate response varies with fitness, health, medications and other factors.
At age 30, estimated maximum heart rate = 220 − 30 = 190 bpm. The calculator gives a moderate range of 95–133 bpm and a vigorous range of 133–162 bpm after whole-number rounding.
Use these numbers as general exercise guidance rather than a medical prescription. Stop exercising and seek appropriate medical help for concerning symptoms such as chest pain, fainting or severe unexpected shortness of breath.
No. It is an age-based estimate. Individual maximum heart rate can differ from the estimate.
No. They are general guidance for moderate and vigorous intensity. Your appropriate range may differ.
Heart conditions and some medications can change heart-rate response. Ask an appropriate healthcare professional about an individualized exercise target.
These sources are used to verify terminology, formulas, and information related to this calculator.