What are your max heart rate and training zones at 30, 40 or 50?
Calculate your maximum heart rate and your five training zones in beats per minute. Train in the right zone for your goal — endurance, fat burning or speed — instead of always going at the same intensity. Add your resting HR and we use the more accurate Karvonen method.
Your beats per minute at rest, on waking. If you enter it, we use the Karvonen method (more accurate).
Rough estimate (Tanaka formula: 208 − 0.7 × age). Not a substitute for a stress test or medical advice.
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How are heart rate zones calculated?
We estimate your maximum heart rate with the Tanaka formula (208 minus 0.7 times your age), which fits the data better than the old 220-minus-age rule, especially past 40. From that maximum we derive five training zones, from recovery through to maximum effort. If you know your resting heart rate we switch to the Karvonen method, which works from your heart rate reserve — the gap between resting and maximum — and gives noticeably more personal zones, because two people with the same age but different fitness levels should not train at the same absolute numbers. Worth knowing: any age-based estimate carries about 10-12 beats of individual variation, so use how you feel as a cross-check.
Heart rate zones by age (beats per minute)
The beats per minute of each zone at each age, as a percentage of estimated maximum heart rate. Zone 2 is the one usually called the "fat-burning zone": comfortable, you can talk while doing it. If you know your resting pulse, the calculator refines the zones with the Karvonen method.
| Age | Max HR | Z1 (50-60 %) | Z2 (60-70 %) | Z3 (70-80 %) | Z4 (80-90 %) | Z5 (90-100 %) |
|---|---|---|---|---|---|---|
| 20 | 194 | 97 – 116 | 116 – 136 | 136 – 155 | 155 – 175 | 175 – 194 |
| 30 | 187 | 94 – 112 | 112 – 131 | 131 – 150 | 150 – 168 | 168 – 187 |
| 40 | 180 | 90 – 108 | 108 – 126 | 126 – 144 | 144 – 162 | 162 – 180 |
| 50 | 173 | 87 – 104 | 104 – 121 | 121 – 138 | 138 – 156 | 156 – 173 |
| 60 | 166 | 83 – 100 | 100 – 116 | 116 – 133 | 133 – 149 | 149 – 166 |
| 70 | 159 | 80 – 95 | 95 – 111 | 111 – 127 | 127 – 143 | 143 – 159 |
Computed with the same function as the calculator: max HR from the Tanaka formula (208 − 0.7 × age; J Am Coll Cardiol, 2001), which fits better than 220 − age from 40 onwards, and five zones as a percentage of that maximum. These are reference ranges for healthy adults, not a diagnosis or individual advice.
FAQ
What is my max heart rate at 30, 40 or 50?
With the Tanaka formula (208 minus 0.7 times age): 187 beats per minute at 30, 180 at 40 and 173 at 50. It is a population average: your real maximum can be several beats higher or lower, and only a stress test measures it properly.
What heart rate is zone 2 at my age?
Zone 2 runs from 60 to 70% of your max heart rate: 112 to 131 bpm at 30, 108 to 126 at 40 and 104 to 121 at 50. It is a pace at which you can still hold a conversation.
What is the fat-burning zone?
Roughly 60-70% of your maximum, where the highest PROPORTION of energy comes from fat. The catch that fitness marketing leaves out: at higher intensities you burn a smaller proportion but more fat in total, plus more calories. For fat loss, total energy expenditure matters more than the zone you were in.
What is the Karvonen method?
It calculates zones from your heart rate reserve — maximum minus resting — instead of straight from the maximum. Because resting heart rate reflects your fitness, the resulting zones fit you rather than the average person your age. It needs a resting measurement taken before getting out of bed.
Which zone should I train in?
Most of your volume in zone 2 (60-70%), which builds the aerobic base without much fatigue cost, plus one or two weekly sessions in zones 4-5 for high intensity. That roughly 80/20 split is what most endurance programmes converge on, whatever the sport.
Keep reading
- Cardio vs weights for fat loss →
- Walking for weight loss: how many steps →
- Does fasted training burn more fat? →
- Rest and muscle recovery →
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