❤️ Heart Rate Zones by Age Chart
Target heart rate training zones by age in BPM.
Written by Albert Mateos · Founder & Editor
Last reviewed: May 2, 2026
Heart rate training zones help you train at the right intensity for your goals — whether that is fat loss, endurance building, or peak performance. Zones are calculated as a percentage of your maximum heart rate (Max HR), estimated here using the formula: Max HR = 220 - age. While this formula is a useful approximation, individual max heart rate can vary by 10–15 bpm.
Heart Rate Zones by Age (bpm)
| Age | Max HR | Zone 1 (50–60%) | Zone 2 (60–70%) | Zone 3 (70–80%) | Zone 4 (80–90%) | Zone 5 (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 | 105–122 | 122–140 | 140–158 | 158–175 |
| 50 | 170 | 85–102 | 102–119 | 119–136 | 136–153 | 153–170 |
| 55 | 165 | 83–99 | 99–115 | 115–132 | 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 |
Zone Descriptions
| Zone | Name | Description |
|---|---|---|
| Zone 1 (50–60%) | Recovery / Warm-up | Very light effort. Used for warm-ups, cool-downs, and active recovery between hard sessions. Improves overall health and aids recovery. |
| Zone 2 (60–70%) | Fat Burning / Endurance | Light to moderate effort — you can hold a conversation easily. Builds aerobic base, improves fat metabolism, and enhances mitochondrial density. The foundation of endurance training. |
| Zone 3 (70–80%) | Aerobic Fitness | Moderate effort — conversation becomes harder. Improves cardiovascular efficiency and aerobic capacity. Typical tempo run or steady-state cardio intensity. |
| Zone 4 (80–90%) | Anaerobic Threshold | Hard effort — only short phrases possible. Increases lactate threshold and speed endurance. Used in interval training and race-pace workouts. |
| Zone 5 (90–100%) | Maximum Effort | All-out effort — unsustainable for more than 1–3 minutes. Develops maximum speed and power. Used sparingly in sprint intervals and competition. |
Max heart rate estimated using the formula 220 - age (Fox et al., 1971). For a more accurate estimate, consider the Tanaka formula: 208 - (0.7 x age). Individual max HR can vary significantly — a clinical exercise test provides the most accurate measurement. Heart rate zones may also be calculated using heart rate reserve (Karvonen method) for greater precision when resting heart rate is known.
About this chart
Heart rate training zones chart organized by age. Shows all five heart rate zones from recovery to maximum effort with target BPM ranges. Calculated using the Tanaka formula (208 - 0.7 x age) for maximum heart rate. Essential reference for endurance training, fat burning, and cardiovascular fitness improvement.
History of heart rate zone charts
The earliest training zones come from Martti Karvonen, who in 1957 proposed the heart rate reserve method, calculating training intensity as a percentage of the difference between resting and maximum heart rate plus resting HR. The classic 220 minus age formula entered the literature in the 1970s and persists in popular charts despite its imprecision. The current best estimator is Tanaka's 2001 meta-analysis (Journal of the American College of Cardiology), which proposed 208 - 0.7 x agebased on data from over 18,000 subjects. The five-zone framework (recovery, endurance, tempo, threshold, VO2max) was popularised by ACSM and adopted by sports watches.
How to read this chart step by step
- Estimate your maximum heart rate using Tanaka's formula (208 - 0.7 x age) or, ideally, a tested max from a graded exercise test.
- Locate your age row in the chart.
- Read across the five zones (typically 50-60%, 60-70%, 70-80%, 80-90%, 90-100% of HRmax).
- Use Zone 2 (60-70%) for base aerobic work, Zone 4 (80-90%) for threshold intervals, and Zone 5 sparingly.
- Confirm zones with perceived exertion: Zone 2 should allow nasal breathing or a full conversation.
Examples by age and sex
A 30-year-old has a Tanaka-estimated HRmax of 187 bpm; their Zone 2 ceiling sits around 130 bpm. A 50-year-old with HRmax 173 should target Zone 2 at 104-121 bpm. Sex differences in HRmax are small (women often run 2-5 bpm higher at the same age), but resting heart rate and recovery dynamics differ more. A 65-year-old endurance athlete may legitimately have HRmax of 175 (well above the formula estimate), illustrating why tested values trump generic charts for serious training.
Limitations
Both 220-age and Tanaka have standard deviations of roughly 10-12 bpm, so a chart-derived zone may be wrong by a full intensity band for any given individual. Beta-blockers, atrial fibrillation, and cardiac medications make HR zones non-applicable. Heat, dehydration, and sleep deprivation can shift HR upward by 10-15 bpm at the same workload (cardiac drift), confusing zone-based pacing. For athletes, lactate or ventilatory threshold testing produces zones that are physiologically anchored rather than statistically estimated.
Sources
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153-156.
- Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate. Ann Med Exp Biol Fenn. 1957;35(3):307-315.
- American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription, 11th edition (2018).
Frequently Asked Questions
- How do I calculate my heart rate zones?
- The simplest method uses the formula 220 minus your age to estimate maximum heart rate, then applies percentage ranges for each zone. For greater accuracy, the Tanaka formula (208 minus 0.7 times your age) or a lab-based max heart rate test can be used instead.
- What heart rate zone is best for fat burning?
- Zone 2 (60-70% of max heart rate) is often called the fat-burning zone because a higher proportion of calories come from fat at this intensity. However, higher-intensity zones burn more total calories per minute, so the best zone depends on your overall training goals and fitness level.
- Do heart rate zones change as you age?
- Yes, maximum heart rate naturally declines with age, which shifts all zone boundaries downward. A 30-year-old and a 50-year-old will have noticeably different target heart rates for the same training zone, making age-adjusted charts essential for effective training.