How it works
We estimate your max heart rate as 220 minus your age (the AHA's estimate) and also show the Tanaka formula (208 minus 0.7 x age). If you know your measured max, enter it instead. Zones are the percentages Cleveland Clinic uses: zone 1 50 to 60%, zone 2 60 to 70%, zone 3 70 to 80%, zone 4 80 to 90%, zone 5 90 to 100%.
If you take medicines that affect heart rate or have a heart condition, ask your doctor for your range.
Sources: American Heart Association, "Target Heart Rates Chart" (reviewed Aug 12, 2024); Tanaka, Monahan and Seals, "Age-predicted maximal heart rate revisited," J Am Coll Cardiol 37(1):153-156 (2001); Cleveland Clinic, "Exercise Heart Rate Zones Explained" (Oct 6, 2025). More in heart rate zones by age.