Training by heart rate helps you exercise at the right effort: easy enough to recover, hard enough to improve. Enter your age (and your resting heart rate if you know it) to estimate your maximum heart rate and your personal training zones in beats per minute.
How maximum heart rate is estimated
Maximum heart rate is the highest number of beats per minute your heart can reach during all-out effort. The classic estimate is 220 minus your age. A later formula by Tanaka and colleagues, 208 minus 0.7 times your age, tends to be more accurate for adults, particularly over 40, so it is the default here. Either way, individual maximums vary by 10 beats or more.
The five heart rate zones
| Zone | Percent of maximum | How it feels |
|---|---|---|
| Zone 1: Very light | 50 to 60% | Warm-up, recovery, very easy |
| Zone 2: Light | 60 to 70% | Comfortable, can chat easily |
| Zone 3: Moderate | 70 to 80% | Breathing harder, short sentences |
| Zone 4: Hard | 80 to 90% | Hard to talk, uncomfortable |
| Zone 5: Maximum | 90 to 100% | All-out effort, short bursts only |
The American Heart Association describes moderate-intensity exercise as roughly 50 to 70 percent of maximum heart rate, and vigorous exercise as 70 to 85 percent. Health guidelines suggest 150 minutes of moderate or 75 minutes of vigorous activity a week.
Using your resting heart rate
If you add your resting heart rate, the calculator uses the Karvonen method, which sets zones as a percentage of your heart rate reserve (maximum minus resting). It personalizes zones, because fitter people have lower resting rates. Measure your resting rate first thing in the morning, before getting out of bed: count your pulse at your wrist or neck for 60 seconds.
Tips for training by heart rate
- Use the talk test as a check: if you can talk but not sing, you are probably in a moderate zone.
- Heat, caffeine, stress, illness and poor sleep all raise heart rate, so adjust by feel.
- Medicines such as beta blockers lower heart rate, so zones may not apply. Ask your clinician.
- New to exercise? Start with easy walking. See how much walking you need and our strength training basics.
See a professional first if…
- You have heart disease, high blood pressure, or take heart medication.
- You feel chest pain, dizziness, or unusual shortness of breath during exercise. Stop and seek medical help.
- You have been inactive for a long time and plan to start vigorous exercise.
Frequently asked questions
What is a good heart rate during exercise?
For moderate activity, aim for about 50 to 70 percent of your maximum heart rate. For vigorous activity, aim for 70 to 85 percent.
What is a normal resting heart rate?
For most adults, 60 to 100 beats per minute is considered normal. Athletes and very fit people can be lower. Ask a doctor if yours is consistently outside this range or you have symptoms.
Which zone burns the most fat?
Lower zones use a higher share of fat for fuel, but higher zones burn more total calories. For most people, the best zone is the one you can sustain regularly.
Is the 220 minus age formula accurate?
It is a rough guide. Individual maximum heart rates vary widely, so use the zones as a starting point and rely on how hard the effort feels.
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This calculator provides general estimates for healthy adults and is for information only. It is not medical advice and does not replace a conversation with a qualified healthcare professional. Read our disclaimer and editorial policy.