Enter your age to see your five heart rate zones in beats per minute, and which one is the easy, conversational pace.
This tool gives general information, not medical advice. Talk to a doctor or qualified professional about your personal needs.
How the zones are worked out
First the calculator estimates your maximum heart rate. With “220 minus age” it simply takes your age away from 220. The Tanaka method uses 208 minus 0.7 times your age. Each zone is then a share of that number: Zone 1 is 50 to 60 percent, Zone 2 is 60 to 70, Zone 3 is 70 to 80, Zone 4 is 80 to 90 and Zone 5 is 90 to 100. The Karvonen method works from your heart rate reserve, which is the gap between your resting and maximum heart rate, so the zones start higher for people with a higher resting heart rate.
Why Zone 2 gets so much attention
Zone 2 is an effort you can keep up for a long time and recover from quickly, so it is easy to repeat. That makes it a friendly place to start. Our guide to zone 2 cardio for beginners explains how to use it, how long to train and what to do if the numbers and the talk test disagree.
Use numbers and feel together
A formula cannot know your fitness, sleep, stress or the weather on the day. If your zone 2 range feels too hard to chat in, slow down. If you are using a heart rate monitor, treat the number as a guide and let the talk test have the final say. For a structured way to mix easy and brisk effort, try Japanese interval walking.
When to talk to a doctor
Ask a doctor before changing your exercise if you have a heart condition, high blood pressure, diabetes, take medicines that affect heart rate, are pregnant, or have not exercised for a long time. Stop and get help if you feel chest pain, dizziness or unusual breathlessness.
Frequently Asked Questions
What is maximum heart rate?
It is the highest number of times your heart can beat in a minute during hard effort. It falls with age, and most people estimate it with a formula because testing it properly needs hard, supervised exercise.
Which method should I use?
The quick “220 minus age” method is the most familiar. The Tanaka formula gives a slightly different estimate for many adults. The Karvonen method uses your resting heart rate as well, so it takes your own fitness into account. None is exact, so compare the result with how the effort feels.
What is Zone 2?
Zone 2 is an easy, steady effort, roughly 60 to 70 percent of your maximum, where you can still hold a conversation. Many beginners feel it is almost too easy at first, which is normal.
How accurate are these numbers?
They are estimates and can be off by 10 or more beats per minute, because real maximum heart rates vary a lot between people. Medicines such as beta blockers can also change your heart rate. The talk test is a good cross-check.
Does the calculator save my details?
No. Everything is worked out in your browser. Nothing you type is sent to us or stored.
This tool gives general information, not medical advice. Talk to a doctor or qualified professional about your personal needs.
