Evergreen health
Heart Rate Zones Calculator
Estimate maximum heart rate and common moderate, vigorous, and training-zone ranges from age.
Interactive calculator
Estimate target heart rate zones by age
Use the common age-based maximum heart rate method to estimate moderate, vigorous, and training-zone heart-rate ranges.
Warm-up
94 to 113 bpm
Aerobic
113 to 132 bpm
Cardio
132 to 150 bpm
Peak
150 to 160 bpm
Results
Estimated max HR
188 bpm
Moderate zone
94 to 132 bpm
Vigorous zone
132 to 160 bpm
How to use it
- 01Enter your age.
- 02Review the estimated maximum heart rate plus moderate and vigorous zones.
- 03Use the detailed warm-up, aerobic, cardio, and peak bands for training guidance if they fit your program.
Result guide
- The age-based maximum-heart-rate formula is an estimate, not a lab-measured personal maximum.
- Moderate intensity is shown as roughly 50% to 70% of estimated max, and vigorous as about 70% to 85%.
- Medication, heart conditions, and fitness level can change what is appropriate for you.
About this calculator
Heart-rate zone pages help people translate exercise advice into numbers they can actually use on a treadmill, bike, or watch during training.
This version uses the common age-based maximum-heart-rate estimate, which is simple and practical but still only an approximation.
Frequently asked questions
Why is target heart rate shown as a range instead of one number?
Because exercise intensity is usually guided by a target zone, not a single exact beat-per-minute value.
Does this replace exercise advice from my doctor?
No. It is a general fitness estimate and does not replace individualized medical guidance.
Can fit athletes have different real max heart rates?
Yes. The formula is only a population estimate, so an individual's actual maximum may be higher or lower.
Reviewed by Dr. Elena Rostova, MD, PhD
Medical Doctor & Clinical Nutrition Researcher
Reviews health index calculators, unit converter benchmarks, and mathematical models against WHO guidelines and peer-reviewed research.
Sources: Per WHO guidelines / Peer-reviewed research/WHO BMI classification guidance/Published TDEE and basal metabolic rate formula references
Disclaimer: Calculator results are for general reference and educational purposes only per WHO standards. Health indexes and mathematical models are not a substitute for professional medical diagnosis, clinical nutrition, or certified trade advice.
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