Beatcast
Heart rate zones by age
Updated
Short answer
At 40, five zones by percent of maximum run from 90 up to 162 and over, using a Tanaka maximum of 180. The table below gives every five years from 20 to 70. It is a starting line. A table cannot know your resting rate, your fitness or your measured maximum.
The table
Maximum from the Tanaka equation: 208 minus 0.7 times age, rounded. Zones start at 50, 60, 70, 80 and 90 percent of that. Numbers are beats per minute.
| Age | Maximum | Zone 1 Recovery | Zone 2 Endurance | Zone 3 Tempo | Zone 4 Threshold | Zone 5 Max |
|---|---|---|---|---|---|---|
| 20 | 194 | 97 to 115 | 116 to 135 | 136 to 154 | 155 to 174 | 175 and up |
| 25 | 191 | 96 to 114 | 115 to 133 | 134 to 152 | 153 to 171 | 172 and up |
| 30 | 187 | 94 to 111 | 112 to 130 | 131 to 149 | 150 to 167 | 168 and up |
| 35 | 184 | 92 to 109 | 110 to 128 | 129 to 146 | 147 to 165 | 166 and up |
| 40 | 180 | 90 to 107 | 108 to 125 | 126 to 143 | 144 to 161 | 162 and up |
| 45 | 177 | 89 to 105 | 106 to 123 | 124 to 141 | 142 to 158 | 159 and up |
| 50 | 173 | 87 to 103 | 104 to 120 | 121 to 137 | 138 to 155 | 156 and up |
| 55 | 170 | 85 to 101 | 102 to 118 | 119 to 135 | 136 to 152 | 153 and up |
| 60 | 166 | 83 to 99 | 100 to 115 | 116 to 132 | 133 to 148 | 149 and up |
| 65 | 163 | 82 to 97 | 98 to 113 | 114 to 129 | 130 to 146 | 147 and up |
| 70 | 159 | 80 to 94 | 95 to 110 | 111 to 126 | 127 to 142 | 143 and up |
A zone starts at its lower number and runs up to, but not including, the next one. The top zone has no limit.
How to read it
Find your age, or the nearest row. Zone 2 at 40 is 108 to 125. At 50 it is 104 to 120. The numbers fall slowly with age, about half a beat a year for the maximum.
Between two rows, your zones sit between theirs. For exact numbers, use the heart rate zones calculator and enter your age.
What this table doesn't know
It doesn't know your measured maximum, which may sit roughly a dozen beats either side of the Tanaka figure. It doesn't know your resting rate, which the Karvonen calculator uses. It doesn't know whether you have had a threshold test. For a different anchor, see heart rate zones explained.
Zone names and cut points differ between apps and makers. This table follows Beatcast's default.
These are training estimates. If you take medication that changes your heart rate or have a heart condition, ask your clinician before using age-based numbers. Beatcast is not a medical device.
Zone 2 by age
If it is zone 2 you want, the zone 2 calculator shows four definitions, which differ a lot.
Where Beatcast fits
Beatcast starts from your age, builds these zones, tints the readout in your zone's colour and keeps the number on the Lock Screen. You can enter a measured maximum, a resting rate or a threshold instead. A sensor is required. Beatcast on the App Store. Fourteen days free, then one purchase.
Questions
What is a good heart rate zone for my age?
This page makes no judgement. It shows ranges, not targets.
Why is 220 minus age not used?
Tanaka fits older adults better. See the max heart rate page.
What is my zone 2 at 30?
112 to 130, by this table.
Do women use a different table?
Gulati published a women's equation, shown on the max heart rate page. This table uses Tanaka for everyone.
Good to know
Beatcast is not a medical device. It is built for training and general wellbeing, and it cannot detect, diagnose, treat or monitor any condition. If something about your heart worries you, talk to a doctor rather than to an app.
Apple and iPhone are trademarks of Apple Inc. All other names belong to their owners. Beatcast is an independent product and is not affiliated with, endorsed by or certified by any of them.