Heart Rate Zones Calculator
Estimate an adult maximum heart rate plus broad moderate, vigorous and five-zone exercise ranges by age, with clear safety limitations.
For adults aged 18–100; enter a whole number.
Your results
These population-average ranges do not establish that a particular exercise intensity is safe for you.
Five-zone bands are a training convention; they are not personalised clinical targets.
| Five-zone reference band | Estimated range |
|---|---|
| Zone 1 (50–60%) | 93 – 111 bpm |
| Zone 2 (60–70%) | 111 – 130 bpm |
| Zone 3 (70–80%) | 130 – 148 bpm |
| Zone 4 (80–90%) | 148 – 167 bpm |
| Zone 5 (90–100%) | 167 – 185 bpm |
Calculation breakdown
- Max heart rate
- Max HR = 220 − age
- Zone range
- Zone bpm = max HR × zone percentage range
Worked example
A 35-year-old has an estimated maximum heart rate of 185 bpm. The broad guide is about 93–130 bpm for moderate activity and 130–157 bpm for vigorous activity.
Assumptions
- Uses the American Heart Association's population-average estimate of 220 minus age; an individual's measured maximum can differ.
- The broad 50–70% moderate and 70–85% vigorous ranges follow the American Heart Association's general adult guide.
- The five-zone table divides estimated maximum heart rate into conventional 10-point bands and is not a medical prescription.
How this calculator works
This calculator uses the population-average formula of 220 minus age to estimate an adult's maximum heart rate. It shows the American Heart Association's broad moderate- and vigorous-intensity ranges and a separate five-zone reference table. The figures are educational estimates, not personalised safe limits or training instructions.
Estimate broad exercise intensity ranges by age
The calculator estimates maximum heart rate as 220 minus age, then applies the American Heart Association's broad adult guides of 50–70% for moderate activity and 70–85% for vigorous activity. It also shows conventional five-zone percentage bands for reference.
These are population-average estimates rather than measured personal limits. Watches and training plans can differ because they may use resting heart rate, a tested maximum, threshold data or another zone model.
- Estimated maximum heart rate = 220 − age
- Moderate guide = 50–70% of the estimate
- Vigorous guide = 70–85% of the estimate
Treat heart-rate zones as a guide, not a safety clearance
Medication, health conditions, fitness, heat, hydration and measurement error can change heart-rate response. Start gradually and ask a doctor or accredited exercise professional for individual guidance if you have a health condition, take relevant medication or have been inactive.
Stop exercising if you develop chest pain or tightness, unexpected breathlessness, dizziness or fainting. Call 000 for severe or persistent symptoms; a calculator cannot assess or clear a medical emergency.
Official sources and assumptions
Check the official or authoritative references used to review this calculator's rates, formulas and assumptions.
Frequently asked questions
How is maximum heart rate estimated?
It uses the American Heart Association's general estimate of 220 minus age. This is a population average, so your measured maximum heart rate may be different.
Why might my watch or training plan show different zones?
Wearables and coaches may use a measured maximum, resting heart rate, threshold testing or a different zone model. Those results will not necessarily match simple age-based percentage bands.
Can medication or a health condition change my target heart rate?
Yes. Medicines and health conditions can change heart-rate response. Ask your doctor or an accredited exercise professional for an individual range before using heart rate to set exercise intensity.
Content responsibility
Maintained by CalcAussie and last updated 15 October 2026. Checks applied: calculation method, worked examples, Australian terminology, material assumptions, official references where an external rule applies, and user-facing limitations.
Calculator results remain estimates based on the figures entered. Check material decisions against current official information and report a suspected error so it can be reproduced and corrected.
General educational estimate only, not medical advice or a diagnosis. Do not use this result for an emergency, medication decision, driving decision or treatment plan; seek an appropriately qualified health professional.