Heart Rate Zone Calculator
This free heart rate zone calculator estimates the heart rate ranges for moderate and vigorous exercise from your age, with an optional resting heart rate. Nothing you enter is saved or sent anywhere.
How the calculator works
It estimates your maximum heart rate with the common formula 220 minus your age, and also shows the result of another widely used formula. It then applies commonly used intensity ranges, such as those published by the American Heart Association: moderate intensity at about 50–70% of maximum heart rate and vigorous intensity at about 70–85%.
If you add your resting heart rate, the calculator also shows ranges based on heart rate reserve, which uses the gap between your resting and maximum heart rate.
How to use your zones
- Beginners can start at the lower end of the moderate range and build up.
- Use the talk test as well. At moderate effort you can talk but not sing. At vigorous effort you can say only a few words.
- Wrist and watch heart rate readings can be inaccurate, especially during intervals.
Limits to keep in mind
- Formulas are averages. Your real maximum heart rate can differ by 10 or more beats per minute.
- Some medicines, including some for blood pressure and heart conditions, change heart rate.
- Stop and seek medical advice if you have chest pain, dizziness or unusual breathlessness.
Frequently asked questions
Is 220 minus age accurate?
It is a rough average, not a measurement. It works as a starting guide, but individual results vary.
Do I need a heart rate monitor?
No. The talk test is a simple way to judge effort without any device.
Where can I use these zones?
They are handy for steady cardio and for judging interval effort. See our guides to daily cardio for beginners, HIIT vs steady-state cardio and skipping rope for cardio.
Educational note: this tool is a general guide and is not medical advice. Please read our Medical Disclaimer and check with a qualified professional before starting or changing an exercise routine.