Heart Rate Zone Chart by Age
Zones here are percentages of estimated maximum heart rate from the Tanaka formula, HRmax = 208 − 0.7 × age, with the older 220 − age shown for comparison. For example, a 60-year-old has an estimated maximum of 166 bpm, so the 70–80% moderate zone runs from 116 to 133 beats per minute.
Find estimated maximum heart rate and five training zones for ages 20 to 80 in five-year steps. Zone ranges are calculated with the same functions as the Heart Rate Zone Calculator and are percentages of maximum heart rate; for zones based on your resting heart rate, use the calculator.
Estimated maximum heart rate by age
| Age | Tanaka | 220 − age |
|---|---|---|
| 20 | 194 | 200 |
| 25 | 191 | 195 |
| 30 | 187 | 190 |
| 35 | 184 | 185 |
| 40 | 180 | 180 |
| 45 | 177 | 175 |
| 50 | 173 | 170 |
| 55 | 170 | 165 |
| 60 | 166 | 160 |
| 65 | 163 | 155 |
| 70 | 159 | 150 |
| 75 | 156 | 145 |
| 80 | 152 | 140 |
Training zones by age (bpm)
Zone ranges are percentages of the Tanaka maximum: Zone 1 (50–60%), Zone 2 (60–70%), Zone 3 (70–80%), Zone 4 (80–90%), Zone 5 (90–100%).
| Age | Z1 | Z2 | Z3 | Z4 | Z5 |
|---|---|---|---|---|---|
| 20 | 97–116 | 116–136 | 136–155 | 155–175 | 175–194 |
| 25 | 95–114 | 114–133 | 133–152 | 152–171 | 171–191 |
| 30 | 94–112 | 112–131 | 131–150 | 150–168 | 168–187 |
| 35 | 92–110 | 110–128 | 128–147 | 147–165 | 165–184 |
| 40 | 90–108 | 108–126 | 126–144 | 144–162 | 162–180 |
| 45 | 88–106 | 106–124 | 124–141 | 141–159 | 159–177 |
| 50 | 87–104 | 104–121 | 121–138 | 138–156 | 156–173 |
| 55 | 85–102 | 102–119 | 119–136 | 136–153 | 153–170 |
| 60 | 83–100 | 100–116 | 116–133 | 133–149 | 149–166 |
| 65 | 81–98 | 98–114 | 114–130 | 130–146 | 146–163 |
| 70 | 80–95 | 95–111 | 111–127 | 127–143 | 143–159 |
| 75 | 78–93 | 93–109 | 109–124 | 124–140 | 140–156 |
| 80 | 76–91 | 91–106 | 106–122 | 122–137 | 137–152 |
The formulas
Tanaka (2001): HRmax = 208 − 0.7 × age
Fox (1971): HRmax = 220 − age
Zone limits = HRmax × zone percentage
The table uses Tanaka's equation for the zones because it was derived from a large meta-analysis of 351 studies and a laboratory validation, and it is more accurate than 220 − age for older adults. The two formulas give the same result at age 40 (180 bpm); below 40, 220 − age gives a higher estimate, and above 40 it gives a lower one. By age 70 the difference is 9 beats per minute. A long-term study that retested the same adults over many years found a nearly identical equation, 207 − 0.7 × age (Gellish et al., 2007).
What the five zones mean
- Zone 1, 50–60%: very light — warm-ups, cool-downs and recovery.
- Zone 2, 60–70%: light — comfortable, conversational endurance work that makes up most training for many runners and cyclists.
- Zone 3, 70–80%: moderate — steady "tempo-ish" effort; breathing is harder but controlled.
- Zone 4, 80–90%: hard — threshold and interval work you can hold only for limited periods.
- Zone 5, 90–100%: maximum — short, all-out efforts.
ACSM guidance for healthy adults describes moderate-intensity exercise roughly as 64–76% of maximum heart rate and vigorous intensity as 77–95%, which maps onto zones 3 and 4 of this chart.
An estimate, not a measurement
Any age-based formula describes an average. Individual maximum heart rates scatter around the prediction by roughly 10 beats per minute or more, so a fit 50-year-old may have a true maximum well above or below the chart. Heart rate also rises with heat, dehydration, caffeine and fatigue. Beta-blockers and some other medicines lower heart rate, making these zones inaccurate. If you have heart disease, symptoms during exercise or take heart-rate-lowering medication, ask your doctor for personal targets.
For zones that account for your fitness, enter your resting heart rate in the Heart Rate Zone Calculator, which uses the Karvonen heart-rate-reserve method.
Printing and downloading
Print the chart for a gym wall or bike trainer, or download the CSV to add your own measured maximum heart rate.
Estimates for general information only — not medical advice. See our Terms & Medical Disclaimer.
References
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153–156. https://pubmed.ncbi.nlm.nih.gov/11153730/
- Fox SM 3rd, Naughton JP, Haskell WL. Physical activity and the prevention of coronary heart disease. Ann Clin Res. 1971;3(6):404–432. (Commonly cited as the source of 220 − age.) PubMed 4945367
- Gellish RL, Goslin BR, Olson RE, et al. Longitudinal modeling of the relationship between age and maximal heart rate. Med Sci Sports Exerc. 2007;39(5):822–829. doi:10.1097/mss.0b013e31803349c6 · PubMed 17468581
- Garber CE, Blissmer B, Deschenes MR, et al. American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Med Sci Sports Exerc. 2011;43(7):1334–1359. doi:10.1249/MSS.0b013e318213fefb · PubMed 21694556
- Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate; a longitudinal study. Ann Med Exp Biol Fenn. 1957;35(3):307–315. https://pubmed.ncbi.nlm.nih.gov/13470504/