Heart Rate Zones

Estimate exercise heart-rate bands from age, with an optional resting-heart-rate method.

Productivity

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Age (years)

Resting HR (bpm)

Method

Max Heart Rate

190 bpm

Zone 1

Very Light

Recovery

95–114

bpm · 50–60%

Zone 2

Light

Fat burn

114–133

bpm · 60–70%

Zone 3

Moderate

Aerobic

133–152

bpm · 70–80%

Zone 4

Hard

Anaerobic

152–171

bpm · 80–90%

Zone 5

Maximum

Peak

171–190

bpm · 90–100%

How to Use

1
Enter age.
2
Choose the maximum-rate method or the resting-rate method and input resting pulse if needed.
3
Read the estimated bands.

Scope and limitations

Uses age-based estimates and optional resting-rate arithmetic, not a measured maximum pulse or exercise-safety test. Zones do not establish a safe intensity for every person or a guaranteed fat-loss effect.

Found incorrect guidance or a result? Send the team steps and a non-sensitive example.

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