❤️ Heart Rate Zones by Age Chart

Target heart rate training zones by age in BPM.

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.

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