Heart Rate Zone Calculator
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Enter your age
Estimate your maximum heart rate and five exercise intensity zones. For adults aged 20 and above.
Heart Rate Zone Calculation Results
Calculation methodology
Estimated maximum heart rate = 220 minus age. Each zone is calculated as a percentage of that estimate: Zone 1 (50-60%), Zone 2 (60-70%), Zone 3 (70-80%), Zone 4 (80-90%), Zone 5 (90-100%). Results are rounded to whole beats per minute.
This age-based formula is approximate and may be inaccurate for individuals. These zones are not a medical prescription.
Frequently asked questions
What is maximum heart rate?
It is the highest heart rate achieved during very intense exertion. The age-based estimate is not a measured maximum.
How are the zones calculated?
The calculator multiplies estimated maximum heart rate by 50% to 100% in five intensity bands.
Is 220 minus age accurate for everyone?
No. Individual maximum heart rate can differ substantially from this population-level approximation.
What is Zone 2?
Zone 2 is approximately 60% to 70% of the estimated maximum heart rate in this simplified five-zone model.
Can medication affect heart rate?
Yes. Some medications, including beta blockers, can change exercise heart rate responses.
Can I use these zones with a heart condition?
Seek advice from your clinician before using target heart rates if you have cardiovascular disease or concerning symptoms.
Do I need a heart rate monitor?
A monitor can help track heart rate, but perceived exertion and the talk test can also be useful.
Important health information
Exercise heart rate targets are estimates. Consult a qualified clinician before vigorous activity if you have a heart condition, take heart-rate-altering medication, or have been advised to limit exercise. Stop activity and seek urgent medical help for chest pain, fainting or severe shortness of breath.