Heart Rate Zones by Age
Your training heart-rate zones fall as your maximum heart rate declines with age. This chart lists the five zones in beats per minute for each age, using the Tanaka estimate of maximum heart rate (208 − 0.7 × age).
| Age | Max HR | Zone 1 | Zone 2 | Zone 3 | Zone 4 | Zone 5 |
|---|---|---|---|---|---|---|
| 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 | 110–128 | 128–147 | 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 |
How to read it
Find your age, read across for each zone's beats-per-minute range. Zone 2 is the comfortable, conversational aerobic band most endurance work should live in; zones 4–5 are hard intervals. For a personalised version that can also use your resting heart rate (the Karvonen method), use the calculator.
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Frequently asked questions
- Which max-heart-rate formula is this?
- The Tanaka equation (208 − 0.7 × age), which is more accurate across ages than the older 220 − age rule of thumb. Individual maximums still vary, so treat the numbers as a starting guide.
- How do I use resting heart rate?
- Factoring in resting heart rate (the Karvonen or heart-rate-reserve method) personalises the zones. This static chart uses percentage of maximum heart rate; the calculator can do both.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: