Training · Calculator

Heart Rate Zone Calculator

Your heart rate zones are percentages of your maximum heart rate: Zone 1 is 50 to 60 percent, Zone 2 (the aerobic base) is 60 to 70, Zone 3 is 70 to 80, Zone 4 is 80 to 90, and Zone 5 is 90 to 100 percent. Estimate max HR as 220 minus your age, or enter a measured max for a far more accurate result.

Enter your age and resting heart rate to get all five zones in bpm, with Zone 2 highlighted.

EB says

5 zones

Karvonen and %HRmax

Per The effects of training on heart rate (Karvonen method) (Annals of Medicine and Experimental Biology (Karvonen et al., 1957))

Step 2: Your heart rate zones

Enter your details and hit calculate. Your zones appear here and the URL updates so you can bookmark or share them.

The talk test: Zone 2 without a monitor

Zone 2 is the highest intensity at which you can still hold a conversation in full sentences. If you can only get a few words out, you have drifted into Zone 3 and lost the aerobic-base benefit. Most athletes go too hard on easy days, so when in doubt, slow down.

Gear up

Get accurate Zone 2 data

Wrist optical HR drifts during steady efforts. A chest strap keeps your easy days actually easy.

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Heart rate zones by age chart

Heart rate zones by age are calculated from maximum heart rate (220 minus age) using five fixed percentage bands. At age 30, Zone 2 runs from 114 to 133 bpm and Zone 5 tops out at 190 bpm. At age 50, those ceilings drop to 119 and 170 bpm. Every zone shifts by roughly one bpm per year of age.

Based on the classic 220 minus age formula. All values in bpm. For zones that account for your resting heart rate, use the Karvonen method in the calculator above.

Age	Max HR	Z1 Recovery	Z2 Aerobic	Z3 Tempo	Z4 Threshold	Z5 VO2 Max
20	200	100–120	120–140	140–160	160–180	180–200
25	195	98–117	117–137	137–156	156–176	176–195
30	190	95–114	114–133	133–152	152–171	171–190
35	185	93–111	111–130	130–148	148–167	167–185
40	180	90–108	108–126	126–144	144–162	162–180
45	175	88–105	105–122	122–140	140–158	158–175
50	170	85–102	102–119	119–136	136–153	153–170
55	165	83–99	99–115	115–132	132–149	149–165
60	160	80–96	96–112	112–128	128–144	144–160
65	155	78–93	93–109	109–124	124–140	140–155
70	150	75–90	90–105	105–120	120–135	135–150

Individual max heart rate can differ from the age formula by 10 to 20 bpm. Enter your measured max above to get accurate personal zones.

Quick reference

Zone 2 heart rate by age (full table)

See the Zone 2 bpm range for every age from 20 to 80 at a glance.

The science behind Zone 2

Zone 2 Cardio: What It Is and How to Do It

Why Zone 2 builds the aerobic base, how long sessions should be, and an 8-week starter block.

Heart rate zone FAQ

What is my Zone 2 heart rate?

Zone 2 is roughly 60 to 70 percent of your maximum heart rate. For a 35-year-old with a max of about 185 bpm (220 minus age), Zone 2 is about 111 to 130 bpm. It should feel conversational: you can speak in full sentences but would rather not. Enter your details above for your exact range.

How do I calculate my heart rate zones?

First estimate your max heart rate (220 minus age, or the more accurate Tanaka formula 208 minus 0.7 times age), or use a measured max. Then take the standard percentages: 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 percent. The Karvonen method refines this using your resting heart rate.

Is the 220 minus age formula accurate?

It is a population average and can be off by 10 to 20 bpm for any individual. The Tanaka formula (208 minus 0.7 times age) is slightly better on average. The most accurate option is a measured max from a hard field test or a lab test, which you can enter to override the estimate.

Should I use a chest strap or wrist heart rate for Zone 2?

Use a chest strap. Wrist optical sensors lag and drift during steady efforts, which is exactly when Zone 2 precision matters most. A chest strap or accurate armband keeps you from accidentally drifting into Zone 3 and undermining the aerobic benefit.

Do heart rate zones by age differ for men and women?

The five zone percentages are identical for men and women, but maximum heart rate can vary. The classic 220 minus age formula is a population average that tends to underestimate max HR in older women. If your zones feel off, enter a measured max heart rate in the calculator above. That single step eliminates the gender error entirely and gives you accurate zones regardless of sex.

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