Make your next run count
Heart rate zone calculator
See five estimated heart-rate bands using age or a known maximum.
Choose an age-based formula or enter a maximum heart rate you already know. The chart shows five percentage bands with their ranges in beats per minute, ready to save or print. These are estimates for reference; the tool does not assess which exercise intensity is suitable for you.
Each band is shown as a percentage of the maximum used for your calculation. Choosing a known maximum uses that number directly instead of estimating it from your age, with all five ranges recalculated from it.
Your estimated zones
Percentage bands based on your maximum heart rate.
Maximum 173 bpm (estimate)
Zone 187 to 104 bpm
50% to 60% of maximum
Zone 2104 to 121 bpm
60% to 70% of maximum
Zone 3121 to 138 bpm
70% to 80% of maximum
Zone 4138 to 156 bpm
80% to 90% of maximum
Zone 5156 to 173 bpm
90% to 100% of maximum
These five bands are estimates, not instructions to exercise near your maximum. Medicines and heart conditions can change suitable targets; ask your doctor.
For general information only, not professional advice. Check the official sources below. Use your own judgement and speak to a qualified professional, such as your doctor, before you act.
A little context
Get more from your result.
The steps, examples and sources
behind this tool.
Calculate your heart-rate zones
- Choose the age formula or known-maximum method.
- Enter age for an estimate, or your known maximum in beats per minute.
- Read the five percentage bands and their rounded bpm boundaries.
- Save, share or print the chart.
A worked example
- Age 50, default formula: maximum 173 bpm.
- Zones: 87 to 104, 104 to 121, 121 to 138, 138 to 156, 156 to 173 bpm.
How this tool works
The default maximum estimate is 208 - 0.7 x age from Tanaka and colleagues. The alternative is 220 - age. A known maximum bypasses the age calculation.
The five bands span 50 to 60%, 60 to 70%, 70 to 80%, 80 to 90% and 90 to 100% of maximum. Each bpm boundary rounds half up; shared boundaries are intentionally shown in adjacent bands.
These bands are the site's specified display model, not AHA exercise targets. AHA describes moderate activity around 50 to 70% and vigorous activity around 70 to 85%. Do not interpret the upper bands as advice to exercise at maximum.
Age equations describe populations and can differ from your own maximum. Medicines and health conditions affect appropriate targets; ask your doctor. The adult age and maximum input limits are technical support limits, not diagnostic thresholds.
A few useful answers
Sources
- Journal of the American College of Cardiology: Tanaka, Monahan and Seals: Age-predicted maximal heart rate revisited (2001)
Population estimate of maximum heart rate in healthy adults: 208 minus 0.7 times age.
- American Heart Association: Target Heart Rates Chart
Approximate maximum: 220 minus age; moderate activity 50 to 70%, vigorous 70 to 85%. The five equal bands in this tool are not AHA target recommendations.
Last checked:
StrideSheet team
We build free running tools: training plans built to your race date, pace bands and race-day plans. Our plans follow published training principles and are a guide, not medical advice.