Your 5 training zones in BPM, from your age, your measured maximum or your resting heart rate.
Moderate intensity: 120–142 BPM. You can talk but not sing.
Vigorous intensity: 144–174 BPM. Only a few words without pausing for breath.
Adults are advised to get at least 150 minutes of moderate or 75 minutes of vigorous activity a week.
A training guide, not medical advice. Medicines such as beta blockers lower heart rate; if you take them or have a heart condition, ask your doctor for your target range.
This is a general estimate based on standard published formulas, not a medical assessment — it doesn’t account for your individual health history. Results are informational only and aren’t a substitute for advice from a doctor or qualified professional. Read the full disclaimer.
Use the maximum heart rate your watch has recorded, or estimate it from your age with the more accurate Tanaka formula. Add your resting heart rate and the zones switch to heart rate reserve (Karvonen), which reflects your fitness. Each zone shows its BPM range, how it feels and what it trains, and a checker tells you which zone any heart rate is in.
Example: age 30 and resting heart rate 65 → Max HR = 208 − 21 = 187, heart rate reserve = 187 − 65 = 122. Zone 2 (60–70%) starts at 122 × 0.6 + 65 = 138 BPM and runs up to 149, one beat below where zone 3 begins, so no heart rate falls in two zones.
The Karvonen method (used automatically once you enter a resting heart rate) is more personalized than a flat percentage of max HR, since it factors in your actual fitness level rather than age alone.
Estimate your maximum heart rate (208 − 0.7 × age, or 220 − age), then take 50–60%, 60–70%, 70–80%, 80–90% and 90–100% of it. With a resting heart rate, apply those percentages to the difference between maximum and resting, then add the resting rate back (the Karvonen method). The calculator does both.
Research by Tanaka and colleagues (2001) found 208 − 0.7 × age predicts measured maximum heart rate better, mainly for older adults. For a 50-year-old, 220 − age gives 170 and Tanaka gives 173. Either way it is an estimate; a measured maximum is best.
Moderate intensity is about 64–76% of your maximum heart rate, and vigorous about 77–93%. The calculator shows both ranges in BPM. Adults are advised to do at least 150 minutes of moderate or 75 minutes of vigorous activity a week.
Most of your training time (often around 80%) in zones 1–2 builds endurance with little strain, with the rest in zones 3–5 for speed and fitness. Zone 5 efforts last seconds to a few minutes only.
In the morning before getting out of bed, find your pulse at the wrist or neck and count the beats for 60 seconds (or 15 seconds and multiply by 4). Take the average over a few days.
No. It is a training guide for healthy adults. If you have a heart condition, take heart-rate-lowering medicine or feel unwell during exercise, follow your doctor's advice.
