Heart Rate Zone Calculator

Using the common formula: 220 minus your age. It's a population average estimate, not a precise measurement — real max heart rate typically varies by roughly ±10-12 bpm from this estimate, and the gap tends to widen with age. If you know your resting heart rate, the Karvonen method above gives a more personalised estimate.

If you provide your resting heart rate, we use the Karvonen method instead, which factors in your heart rate reserve (the gap between resting and max heart rate) for a more personalised zone estimate.

These are the American Heart Association's own exercise intensity categories: Moderate Intensity is 50-70% of your max heart rate, Vigorous Intensity is 70-85%. The AHA recommends at least 150 minutes a week of moderate-intensity activity, or 75 minutes of vigorous-intensity activity (or an equivalent mix of both), for general health.

Yes. Certain medications — especially beta-blockers — and some heart conditions can lower your actual max heart rate below what this formula estimates, or otherwise change how your heart responds to exercise. If you take heart-related medication or have a diagnosed heart condition, talk to your doctor before using these zones to guide exercise intensity.