Heart rate zone calculator

How the zones are worked out

Tanaka and colleagues combined many studies with a laboratory study and found that 208 − 0.7 × age fits measured values better than the older 220 − age rule, especially in older adults. We then apply the percentage zones that CDC publishes: moderate intensity at 50 to 70 percent of maximum and vigorous intensity at 70 to 85 percent.

Worked example

At age 40, maximum = 208 − 0.7 × 40 = 180 beats per minute. Moderate zone: 180 × 0.50 = 90 to 180 × 0.70 = 126. Vigorous zone: 126 to 180 × 0.85 = 153. At age 20 the two formulas disagree: Tanaka gives 194, while 220 − age gives 200.

Limits and safety

• Individual maximum heart rates vary widely around the estimate, so treat the zones as a guide. The talk test is a good cross-check: you can talk but not sing at moderate intensity.
• Some medicines and heart conditions change heart rate. If that applies to you, ask your clinician what is safe before using zones.
• Stop exercising and seek help if you feel chest pain, severe breathlessness or faintness.

Who this tool is for

This tool is for healthy adults aged 20 and older. It is not for use during pregnancy or breastfeeding, and it does not diagnose any condition, suggest medicine doses, set weight-loss targets or write personal meal plans. If you have a medical condition, or a result worries you, speak to a doctor or registered dietitian.

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Sources

• Tanaka H, Monahan KD, Seals DR (2001). Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology — 208 − 0.7 × age
• CDC: Target heart rate and estimated maximum heart rate — zones of 50–70% and 70–85% of maximum. CDC works from 220 − age, so its example numbers differ slightly

See the editorial methodology for how we check sources.

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