Train in the right zone.
Your maximum heart rate is estimated with Tanaka’s formula (208 − 0.7 × age), which fits adults better than the older 220 − age. The five zones are shares of that maximum.
Estimated maximum 187 beats a minute
- Zone 1 · Easy94–112 bpm
- Zone 2 · Steady112–131 bpm
- Zone 3 · Tempo131–150 bpm
- Zone 4 · Threshold150–168 bpm
- Zone 5 · Maximum168–187 bpm
An age formula can be 10 beats out either way for one person. If you have a heart condition or take medicine that changes your heart rate, ask your doctor what to aim for. Nothing you type here leaves your browser.
What the zones mean
The calculator estimates maximum heart rate as 208 minus 0.7 times age, then divides it into five percentage bands. At age 40, the estimate is 180 beats per minute. A 60–70% band is therefore 108–126 beats per minute.
Lower bands are generally easier to sustain; higher bands require more effort. A zone from age alone is not a measured threshold. Heat, fatigue, fitness, device error and medicines can all affect a reading. Talk-test effort and how you feel also matter.
Stop exercising and seek help if you have concerning symptoms. A clinician should set appropriate limits if you have a heart condition or take heart-rate medication. Source: Tanaka et al., 2001.
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More tools: BMI · Calories · Heart-rate zones