Heart Rate Zone Calculator
Estimate target heart-rate ranges from age, with an optional resting pulse for the Heart Rate Reserve (Karvonen) method.
What are heart-rate zones?
Short answer: Heart-rate zones describe exercise-intensity ranges. This tool estimates maximum heart rate as 208 − (0.7 × age), then divides 50–100% into five zones.
Frequently asked questions
Do you need weight, height or sex?
Not for this age-based estimate. Age is used, with resting pulse optional for Heart Rate Reserve.
Why may measured pulse differ from the estimate?
Pulse is affected by fitness, temperature, stress, caffeine, some medicines and device error. Consider perceived exertion as well.
Which zone should beginners use?
Start at a low intensity where full sentences remain possible and progress gradually. Seek health-professional advice if you have a medical condition or have been inactive for a long time.
Content reviewed: 24 August 2026 • Prepared by the MuscleStationTH team
Age-Based Heart Rate Zone Calculator
Reading the heart-rate zones
- Zone 1 (50–60%): Light effort for warming up, easing intensity or comfortable activity.
- Zone 2 (60–70%): Light to moderate; full sentences are often possible. Used for building an endurance base.
- Zone 3 (70–80%): Moderate to moderately hard; conversation becomes shorter. Intended for people with an exercise base.
- Zone 4 (80–90%): Hard effort, only within planned training with adequate recovery.
- Zone 5 (90–100%): Very hard; not for sustained activity or starting exercise without an appropriate foundation.
Calculation limitations
Maximum-heart-rate equations estimate population averages and cannot replace individual assessment. The 208 − (0.7 × age) equation was studied in healthy adults and may not suit children, people with stroke or heart disease, or those taking medicines that affect pulse.
Watches and chest straps can be inaccurate. Consider perceived exertion and the talk test: moderate effort generally allows talking but not singing; vigorous effort often allows only a few words before a breath.
Note: Being in a particular zone does not guarantee fat or weight loss. See the safe fat-loss guide and use the BMR and TDEE calculator for a general energy estimate.
References
- Tanaka et al.: 208 − 0.7 × age in healthy adults (PubMed)
- American Heart Association: target heart rates and medicines that affect pulse
- CDC: assessing intensity with the talk test
Content reviewed: 24 August 2026 · Prepared by the MuscleStationTH team · Not a diagnosis or treatment recommendation