Cardio and running
Heart Rate Zones: Chart by Age and How to Calculate Max HR
Published October 20, 2026
Heart rate zones are five intensity ranges based on a percentage of your maximum heart rate (HRmax): zone 1 is 50-60%, zone 2 is 60-70%, zone 3 is 70-80%, zone 4 is 80-90% and zone 5 is 90-100%. A better estimate of max heart rate than "220 minus age" is 208 − 0.7 × age.
Zones give structure to cardio: easy days stay easy, hard days get hard enough. Here's how to estimate your max heart rate, a chart by age, and what each zone is for.
Step 1: Estimate your max heart rate
| Formula | Max HR | Notes |
|---|---|---|
| 220 − age | Classic | Simple; tends to underestimate in older adults |
| 208 − 0.7 × age | Tanaka (2001) | Based on a meta-analysis of 351 studies (18,712 people) and confirmed in a lab study |
| 207 − 0.7 × age | Gellish (2007) | Very similar, from a long-term study |
These formulas predict an average. Your real max can be 10 or more beats higher or lower. The most accurate method is a supervised maximal test, or a field test (after a thorough warm-up, a hard 3-minute uphill run followed by another all-out 3 minutes; the highest value seen is close to max). Do field tests only if you're healthy and already fit.
Step 2: Heart rate zone chart by age (Tanaka formula)
| Age | Max HR | Zone 1 (50-60%) | Zone 2 (60-70%) | Zone 3 (70-80%) | Zone 4 (80-90%) | Zone 5 (90-100%) |
|---|---|---|---|---|---|---|
| 20 | 194 | 97-116 | 116-136 | 136-155 | 155-175 | 175-194 |
| 25 | 191 | 95-114 | 114-133 | 133-152 | 152-171 | 171-191 |
| 30 | 187 | 94-112 | 112-131 | 131-150 | 150-168 | 168-187 |
| 35 | 184 | 92-110 | 110-129 | 129-147 | 147-165 | 165-184 |
| 40 | 180 | 90-108 | 108-126 | 126-144 | 144-162 | 162-180 |
| 45 | 177 | 88-106 | 106-124 | 124-141 | 141-159 | 159-177 |
| 50 | 173 | 87-104 | 104-121 | 121-138 | 138-156 | 156-173 |
| 55 | 170 | 85-102 | 102-119 | 119-136 | 136-153 | 153-170 |
| 60 | 166 | 83-100 | 100-116 | 116-133 | 133-149 | 149-166 |
| 65 | 163 | 81-98 | 98-114 | 114-130 | 130-146 | 146-163 |
| 70 | 159 | 80-95 | 95-111 | 111-127 | 127-143 | 143-159 |
Beats per minute, rounded.
What each zone is for
| Zone | Feels like | Main purpose | Example |
|---|---|---|---|
| 1 | Very easy, chatty | Recovery, warm-up | Easy walk, cool-down |
| 2 | Easy, full sentences | Aerobic base, fat use, endurance | Long run, brisk walk, easy bike |
| 3 | Moderate, short sentences | "Tempo-lite", general fitness | Steady run |
| 4 | Hard, few words | Threshold, race pace for 10K-half | Tempo intervals |
| 5 | All-out | VO2 max, sprint | 1-4 min intervals, sprints |
How much time in each zone?
A common and well-supported approach for endurance is roughly 80 percent easy (zones 1-2) and 20 percent hard (zones 4-5), as Seiler (2010) described in elite endurance athletes. For general health, a mix of zone 2 work and 1 to 2 harder sessions per week works well.
Using a heart rate reserve (Karvonen) for more precision
If you know your resting heart rate, use: Target = (HRmax − HRrest) × % + HRrest. Example: age 40, HRmax 180, resting 60 → zone 2 at 60-70% = 132-144 bpm. This method gives slightly higher targets for fit people.
Things that affect heart rate
- Heat, dehydration, caffeine, stress and poor sleep raise it.
- Some medications (notably beta-blockers) lower heart rate and make zones based on formulas unreliable. Ask your doctor how to monitor intensity, often with perceived effort instead.
- Wrist monitors can be inaccurate during intervals; chest straps are more precise.
Safety
If you have heart disease, high blood pressure, take heart medication or experience chest pain, dizziness, palpitations or unusual breathlessness, get medical advice before training hard.
Put the zones to work
- Beginners: couch to 5k uses mostly zones 2-3.
- Fitness gains: HIIT workout uses zones 4-5.
- Long-term health and performance: VO2 max.
- Fat loss: walking in zone 2 (walking for weight loss).
For a 12-week plan combining cardio zones with strength, see our programme.
Frequently asked questions
What heart rate zone burns the most fat?
Zone 2 uses a higher percentage of fat for fuel, but higher zones burn more total calories per minute. Fat loss depends on total calorie balance. Mix easy and harder sessions.
What is a normal heart rate during exercise?
It depends on age, fitness and intensity. Moderate exercise is often in the 60 to 75 percent of max range, vigorous exercise above 75 to 80 percent.
What is zone 2 training?
Exercise at an easy, conversational intensity, about 60 to 70 percent of max heart rate. It builds aerobic endurance and is sustainable for long periods.
Is the 220 minus age formula accurate?
It's a rough estimate with significant individual variation. The 208 − 0.7 × age formula fits population data better, especially for older adults, but personal testing is the most accurate.
Why is my heart rate higher than usual during exercise?
Heat, dehydration, poor sleep, stress, illness and caffeine can raise heart rate. If it's unusually high with symptoms like chest pain or dizziness, stop and seek medical advice.
Do I need a heart rate monitor?
It's helpful but not required. The talk test and perceived effort work well: easy = full sentences, hard = a few words.
Studies cited
- Tanaka H, Monahan KD, Seals DR (2001). Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology. doi:10.1016/S0735-1097(00)01054-8
- Gellish RL et al. (2007). Longitudinal Modeling of the Relationship between Age and Maximal Heart Rate. Medicine & Science in Sports & Exercise. doi:10.1097/mss.0b013e31803349c6
- Seiler S (2010). What is Best Practice for Training Intensity and Duration Distribution in Endurance Athletes? International Journal of Sports Physiology and Performance. doi:10.1123/ijspp.5.3.276