Heart Rate Zones 1-5 by Age (BPM)
Max heart rate estimated with the classic 220 minus age formula. Zone percentages: Z1 50-60%, Z2 60-70%, Z3 70-80%, Z4 80-90%, Z5 90-100% of max. All values in beats per minute.
| Age | Est. Max HR | Zone 1 Recovery (50-60%) |
Zone 2 Aerobic (60-70%) |
Zone 3 Tempo (70-80%) |
Zone 4 Threshold (80-90%) |
Zone 5 VO2 Max (90-100%) |
|---|---|---|---|---|---|---|
| 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 | 105-123 | 123-140 | 140-158 | 158-175 |
| 50 | 170 | 85-102 | 102-119 | 119-136 | 136-153 | 153-170 |
| 55 | 165 | 83-99 | 99-116 | 116-132 | 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 |
| 75 | 145 | 73-87 | 87-102 | 102-116 | 116-131 | 131-145 |
For an age not listed, use our heart rate zone calculator to compute exact ranges, including Karvonen zones that account for your resting heart rate.
Max Heart Rate Formulas Compared
The 220 minus age formula is the most common but not the most accurate. Published alternatives from peer-reviewed studies give different estimates, especially past age 40.
| Formula | Equation | Best For | Max HR at 30 | Max HR at 50 | Max HR at 70 |
|---|---|---|---|---|---|
| Fox (classic) | 220 - age | Quick estimates; widely used defaults | 190 | 170 | 150 |
| Tanaka (2001) | 208 - 0.7 x age | General population; more accurate over 40 | 187 | 173 | 159 |
| Gulati (2010) | 206 - 0.88 x age | Women (derived from 5,437 female subjects) | 180 | 162 | 144 |
| Nes / HUNT (2013) | 211 - 0.64 x age | Active and fit adults | 192 | 179 | 166 |
Accuracy note: Every formula carries a standard error of roughly 10-12 bpm. Two 40-year-olds can have true max heart rates of 168 and 192 and both be perfectly normal. Treat formula-based zones as a starting point and adjust from field testing or perceived effort. See our max heart rate calculator for all four formulas side by side.
What Each Zone Does
| Zone | % Max HR | Feels Like | Talk Test | Primary Benefit | Typical Weekly Share |
|---|---|---|---|---|---|
| Zone 1 | 50-60% | Very easy, warm-up effort | Full conversation, could sing | Recovery, blood flow | Warm-ups + recovery days |
| Zone 2 | 60-70% | Easy, all-day pace | Full sentences comfortably | Aerobic base, fat oxidation, mitochondria | 70-80% of volume |
| Zone 3 | 70-80% | Moderate, "comfortably hard" | Short phrases only | Tempo endurance, race-pace economy | Small, targeted doses |
| Zone 4 | 80-90% | Hard, sustainable 20-60 min | A few words at a time | Lactate threshold, race speed | 1-2 sessions/week |
| Zone 5 | 90-100% | Very hard, 30 sec to 5 min bursts | Cannot talk | VO2 max, top-end power | Short intervals only |
Get Your Exact Zones
Our Heart Rate Zone Calculator computes all 5 zones from your exact age, and can use the Karvonen method with your resting heart rate for tighter accuracy.
Open Heart Rate Zone CalculatorHow to Use This Chart
- Find your age row (or the nearest one) and note the BPM range for each zone. For exact ranges at any age, use the heart rate zone calculator.
- Sanity-check with the talk test. If the chart says Zone 2 but you cannot speak in full sentences, your true max HR is probably lower than the formula estimate. Adjust downward.
- Spend most of your time low. Most successful endurance programs put 70-80% of weekly training time in Zones 1-2, with focused Zone 4-5 work once or twice a week.
- Upgrade your zones over time. The Karvonen method (using resting heart rate) and LTHR-based zones (from a 30-minute time trial) are both more individual than age formulas. Try the Karvonen calculator or the LTHR zone calculator once you have some training data.
When Age-Based Zones Break Down
Formulas assume you are average. They drift furthest from reality for lifelong athletes (often higher true max), people on heart rate affecting medication such as beta blockers (lower observed HR at every effort), and anyone at altitude or in high heat (elevated HR at the same effort). In those cases, anchor training to perceived effort and the talk test while you collect real data.
Frequently Asked Questions
What are the 5 heart rate zones?
Zone 1 (recovery) is 50-60% of max HR, Zone 2 (aerobic base) is 60-70%, Zone 3 (tempo) is 70-80%, Zone 4 (threshold) is 80-90%, and Zone 5 (VO2 max) is 90-100%. At age 40 with an estimated max of 180 bpm, that is Z1 90-108, Z2 108-126, Z3 126-144, Z4 144-162, and Z5 162-180 bpm.
How do I calculate my max heart rate?
The classic estimate is 220 minus age. Tanaka (208 minus 0.7 times age) is more accurate across age groups, Gulati (206 minus 0.88 times age) was derived for women, and the HUNT formula (211 minus 0.64 times age) fits active adults. All carry roughly plus or minus 10-12 bpm of error.
What is a good Zone 2 heart rate for a 50-year-old?
Approximately 102-119 bpm using 220 minus age (max 170), or about 104-121 bpm using Tanaka (max 173). It should feel easy enough to hold a conversation.
Which max heart rate formula is most accurate?
Tanaka is generally more accurate than 220 minus age, which underestimates max HR in older adults. For women, Gulati was built from female-only data. No formula beats an actual field test or graded exercise test.
Does max heart rate decline with age?
Yes, by roughly 0.7 bpm per year regardless of fitness. Training does not stop the decline, but it dramatically improves how much work you can do at any given heart rate.
Are age-based zones accurate enough for training?
They are a solid starting point but can miss your true max by 10-12 bpm either way. For tighter zones, use the Karvonen method with your resting heart rate, or set zones from lactate threshold heart rate measured in a 30-minute time trial.
Disclaimer: This chart is a research-based reference compiled from published exercise science formulas. It is for informational purposes only and is not medical advice. Heart rate responses vary between individuals, and medications, heart conditions, and other health factors change these numbers. Consult a physician before starting heart rate based training, especially if you have a cardiac condition, take medication that affects heart rate, or are new to vigorous exercise.