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Heart Rate Zone Calculator
Find your estimated maximum heart rate and five exercise zones from your age, with the Tanaka or 220 − age formula, and more personal zones if you know your resting heart rate (Karvonen).
Heart rate zones for exercise
Know how hard you're working when you walk, run, cycle or swim.
Estimated max heart rate
Zone 1: Very light
92–110 bpm
Easy chat, warm-up and recovery
Zone 2: Light
110–128 bpm
Comfortable, you can still talk in full sentences
Zone 3: Moderate
128–147 bpm
Breathing harder, short sentences only
Zone 4: Hard
147–165 bpm
Only a few words at a time
Zone 5: Maximum
165–184 bpm
All-out effort, only for short bursts
Using your zones
- Most weekly activity can be in zones 2–3: health guidelines suggest at least 150 minutes of moderate activity a week.
- Short bursts in zone 4–5 build fitness but need rest days.
- Max heart rate formulas are averages; yours can be 10–15 beats higher or lower.
✅ Rules last checked:
📚 Official sources: American Heart Association: Target heart rates · Tanaka et al. 2001: Age-predicted maximal heart rate
We build every tool from the official rules and re-check them when they change. Always confirm with the official source before you rely on a result.
🛠️ Spotted a mistake or an out-of-date rule? Tell us
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Questions people ask
What's a good heart rate for exercise?+
For moderate exercise, about 50–70% of your maximum heart rate. For vigorous exercise, about 70–85% (American Heart Association).
Which formula is best?+
220 − age is the classic. The Tanaka formula (208 − 0.7 × age) is based on a larger study and fits older adults better. Both are averages.
What's the resting heart rate for?+
If you enter it, the zones use your heart-rate reserve (Karvonen method), which adjusts for your fitness. Measure it in the morning before getting up.