Heart rate zone calculator
Find your moderate and vigorous heart rate zones for cardio from your age, using the American Heart Association method, with the Tanaka formula as a check.
How it works
The American Heart Association estimates maximum heart rate as 220 minus your age. It puts moderate-intensity exercise at about 50–70% of that maximum, and vigorous exercise at about 70–85% [1].
A 2001 analysis of 351 studies found that 208 − 0.7 × age predicts maximum heart rate in healthy adults better than 220 − age [2]. The two give the same answer at 40. After that, Tanaka’s estimate is higher. The calculator shows both, and uses 220 − age for the zones to match the AHA ranges.
Checking your heart rate
Find your pulse on the inside of your wrist, on the thumb side. Count the beats for 30 seconds and multiply by 2 [1]. A chest strap or watch does it for you.
No monitor? Use the talk test
Formulas are averages, and your own maximum can be well above or below them. How the effort feels is just as useful: see how hard cardio should feel. Some medications, including some for blood pressure, change your heart rate, so check with your doctor which range fits you.
Where to go next
- Pairing cardio with lifting: how much cardio, and when.
- Intervals: short hard efforts when you’re short on time.
Questions
What heart rate should I aim for during cardio?
For moderate cardio like brisk walking, about 50–70% of your maximum heart rate. For vigorous cardio like running, about 70–85%. Most of your cardio should be moderate.
Is 220 minus age accurate?
It’s a rough average. Your real maximum can be quite a bit higher or lower. The Tanaka formula (208 − 0.7 × age) fits healthy adults better, and gives a higher estimate once you’re past 40.
Do I need a heart rate monitor?
No. The talk test works without one: during moderate cardio you can talk but not sing; during vigorous cardio you can only say a few words before pausing for a breath.
How do I check my heart rate without a watch?
Find your pulse on the inside of your wrist, on the thumb side. Count the beats for 30 seconds and multiply by 2.
General information, not medical advice. If you have a health condition, are pregnant or take medication, check with your doctor.
Sources
- [1]American Heart Association, Target Heart Rates Chart. https://www.heart.org/en/healthy-living/exercise-and-physical-activity/fitness-basics/target-heart-rates
- [2]Tanaka, Monahan and Seals, Age-predicted maximal heart rate revisited, Journal of the American College of Cardiology (2001). https://doi.org/10.1016/s0735-1097(00)01054-8