Estimate age-based maximum heart rate and exercise zones, with an optional calculation using resting heart rate.
Heart Rate Zones
How the Heart-Rate Zones Are Estimated
The calculator first estimates maximum heart rate with the age-based equation 208 − (0.7 × age). When a resting heart rate is included and the heart-rate-reserve option is used, it applies the Karvonen approach: target heart rate equals resting heart rate plus a chosen fraction of the difference between maximum and resting heart rate. Otherwise, the displayed zones are percentages of estimated maximum heart rate.
Training zones are guides, not clinical thresholds
Age equations are population estimates and can differ substantially from an individual's measured maximum. Medication, heart conditions, fitness, heat, and fatigue can affect heart rate.
Health note: Stop exercising and seek appropriate medical help for concerning symptoms. Ask a healthcare professional before using target zones if you have a heart or respiratory condition or take medication that changes heart rate.
Source and important context
The American Heart Association presents age-based target heart-rate zones as general guides; individual targets can differ with health, medication, and fitness. American Heart Association: Exercise and Physical Activity. This page provides general educational estimates and is not a diagnosis or a substitute for individualized care. Page information updated: 4 November 2026.