Heart Rate Zone Calculator
Estimate age-based exercise heart-rate zones for walking, running, and cardio workouts, with practical context for safer training plans.
Related guides
Read practical articles connected to this calculator.
Zone 2 Cardio for Beginners: How Easy Should It Feel?
Zone 2 cardio sounds technical, but for beginners it often starts with one question: can you keep going and still talk?
Fitness & MovementBest Types of Exercise for Anxiety Relief
Exercise does not have to be intense to count. For anxiety, the best movement is often the one you can repeat without dread.
Fitness & MovementHigh Blood Pressure Workout Plan for Beginners
Exercise can support blood pressure, but the first plan should feel safe, repeatable, and easy to adjust.
Fitness & MovementAir Quality Index and Outdoor Exercise: When to Move Your Workout Inside
Outdoor workouts can be healthy until the air turns risky. Use AQI levels, symptoms, and safer indoor swaps to decide when to change plans.
Estimated maximum heart rate
187 bpm
An age-based estimate, not a test of your personal maximum.
| Zone | Intensity | Estimated range |
|---|---|---|
| Easy | 50-60% | 94-112 bpm |
| Moderate | 60-70% | 112-131 bpm |
| Aerobic | 70-80% | 131-150 bpm |
| Hard | 80-90% | 150-168 bpm |
Stop exercising and seek appropriate care for chest pain, fainting, severe breathlessness, or other concerning symptoms. Medicines and heart conditions can change heart-rate response.
These results are educational estimates, not a diagnosis or treatment plan. For personal medical advice, pregnancy guidance, chronic conditions, eating concerns, or medication decisions, speak with a qualified health professional.
How to use this result
Use the estimate as a starting point for learning and planning. Recheck the inputs, compare the result with how you feel day to day, and ask a qualified professional before making major changes to diet, exercise, medication, or pregnancy-related decisions.