How zones are calculated
Maximum heart rate = 208 − 0.7 × age (Tanaka)
Without a resting heart rate we use a percentage of your maximum. With it, we use the Karvonen method: target = (max − resting) × intensity + resting.
Measure your resting heart rate in the morning before getting out of bed: count your pulse for 60 seconds.
The five heart rate zones
| Zone | % of max | How it feels |
|---|---|---|
| Zone 1 | 50–60% | Very easy, can chat freely |
| Zone 2 | 60–70% | Easy, comfortable breathing – builds base fitness and fat burning |
| Zone 3 | 70–80% | Moderate, can speak in short sentences |
| Zone 4 | 80–90% | Hard, only a few words |
| Zone 5 | 90–100% | All-out, only for short bursts |
Frequently asked questions
What is the fat-burning heart rate zone?
Zone 2, about 60–70% of your maximum heart rate. You burn a higher share of fat there, but total calories still matter most.
Is 220 minus age accurate?
It is a rough guide. The Tanaka formula (208 − 0.7 × age) is more accurate for adults, especially older ones.
What is a normal resting heart rate?
60–100 beats per minute for adults. Fit people often have lower resting rates.
I take BP medicine. Can I use these zones?
Beta-blockers and some other medicines lower heart rate, so ask your doctor for a safe target.
Sources
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology, 2001. Link
- American Heart Association. Target heart rates chart. Link
Last updated: 20 October 2026. Read our editorial policy.
