This calculator estimates exercise heart rate zones for people who want to pace cardio training.
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Enter your age to estimate your maximum heart rate, then review the beats-per-minute range for each intensity zone. Use a heart rate monitor or count your pulse during exercise to see where you land.
Estimated maximum heart rate = 220 - age. Each zone boundary = maximum heart rate × zone percentage, commonly 50% to 60%, 60% to 70%, 70% to 80%, 80% to 90%, and 90% to 100%.
For a 40-year-old, estimated maximum heart rate is 220 - 40 = 180 bpm. The 70% to 80% zone is 180 × 0.70 to 180 × 0.80, or 126 to 144 bpm.
No. Age-based formulas provide a useful starting point, but individual maximum heart rates can differ. Medication, fitness, temperature, and health conditions can also affect your pulse.
Lower and moderate zones suit warmups, recovery, and longer steady sessions. Higher zones are harder to sustain and are usually used for shorter intervals, so check with a clinician before intense exercise if you have health concerns.
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