Heart Rate Zone Calculator
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Training zones from max HR ≈ 220 − age — a rough estimate for cardio planning.
Rates last reviewed: July 2026
Age
Max heart rate
185 bpm
Moderate zone: 111–130 bpm
- Vigorous zone
- 130–157 bpm
- Light zone
- 93–111 bpm
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Heart rate zones
Heart rate training zones divide exercise intensity into bands based on a percentage of your maximum heart rate (HRmax). This calculator estimates HRmax with the widely used formula 220 minus age, then maps light, moderate, and vigorous zones aligned with general CDC and American Heart Association guidance for aerobic activity. Zones help structure cardio sessions when you do not have access to lab testing or lactate threshold data.
The 220 minus age formula is a population average with substantial individual error — your true maximum may be 10 to 20 beats per minute higher or lower. Lab treadmill tests, field max tests with medical clearance, and wearables that record peak rates during hard efforts provide better personal numbers. Medications like beta blockers artificially lower heart rate and make zone math unreliable without clinician input on safe exertion levels.
Moderate-intensity aerobic activity typically targets roughly 50% to 70% of HRmax — brisk walking, easy cycling, or recreational swimming where you can talk but not sing comfortably. Vigorous activity at 70% to 85% feels hard — running, interval training, or steep hiking where conversation becomes difficult. Light activity below 50% supports warm-ups, cooldowns, and active recovery days between harder sessions.
Age is the only input because HRmax generally declines with age regardless of fitness level — though trained athletes often have lower resting heart rates and may reach higher percentages of their max more comfortably. Fitness changes how long you sustain a zone, not necessarily the zone boundaries themselves when using age-based estimates. A fit 50-year-old and a sedentary 50-year-old share the same formula output here.
Heat, dehydration, caffeine, stress, and poor sleep elevate heart rate at a given pace — you may hit the moderate zone faster on a hot day even at your usual speed. Altitude also raises heart rate for the same workload. Treat zones as flexible guides and combine with perceived exertion (the talk test) rather than staring at a wrist sensor alone when conditions differ from your normal training environment.
CDC recommends at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week for adults, plus muscle-strengthening on two or more days. Heart rate zones are one way to confirm you are actually in moderate versus light territory — especially if a walk feels easy but your pulse stays low. They do not replace medical clearance before starting a new program if you have cardiovascular risk factors.
Worked example at default age 35: estimated HRmax is approximately 220 minus 35, or 185 bpm. Moderate zone (50–70%) spans about 93 to 130 bpm. Vigorous zone (70–85%) spans about 130 to 157 bpm. Light activity below 93 bpm covers warm-ups and easy recovery sessions. A 45-year-old using the same formula would see a max of 175 bpm and proportionally lower zone ceilings.
For general fitness planning only — not medical advice. If you have cardiovascular disease, uncontrolled high blood pressure, chest pain, dizziness during exercise, are pregnant, or take heart-rate-affecting medications, consult a healthcare provider before starting or intensifying exercise based on heart rate targets from this page.
Official sources
Rates and formulas in this calculator reference the documentation below. Confirm current numbers on the source site before relying on them. Links do not imply endorsement by those organizations of Calcometry or this tool.
Reference to CDC materials or links does not imply endorsement or recommendation by CDC, ATSDR, HHS, or the U.S. Government.
Common questions
Is the 220 − age formula accurate?
It is a rough estimate with wide individual error — often plus or minus 10 to 20 bpm. Wearables that track max during hard efforts, supervised field tests, and clinical stress tests give better personal numbers. Do not use this formula to diagnose arrhythmia, heart disease, or safe medication doses.
Is this medical advice?
No. Heart rate zones are general fitness planning aids aligned with CDC and AHA activity guidance. They cannot replace a cardiology evaluation. Consult a healthcare provider before starting intense exercise, especially if you have diabetes, hypertension, prior heart events, or unexplained shortness of breath.
Do beta blockers affect my zones?
Yes — beta blockers lower heart rate at any given effort level, so age-based zones may not apply. Your pulse might never reach the moderate band even during hard work. Ask your cardiologist or prescribing physician for exercise guidance and alternative intensity cues like perceived exertion if you take these medications.
Should I stay in one zone for the whole workout?
Most programs mix zones — warm up in light, spend bulk time in moderate or vigorous, and cool down in light. Interval training alternates vigorous bursts with moderate recovery. Long steady-state runs often sit in moderate; tempo work pushes toward vigorous. Match structure to your goal and recovery capacity.
How does this compare to lactate threshold training?
Lactate threshold pace is a different intensity anchor usually determined by testing, not age formulas. HR zones here are simpler estimates for general cardio. Competitive athletes often train with threshold, power, or pace targets instead. Recreational exercisers can still use zones to avoid under- or over-shooting intended effort.