Example 1
- Age: 20
100 / 120 / 140 / 160 / 180 (max 200)
Age 20: maximum 200, even steps of 20 bpm.
Heart rate zone calculator
Type your age in whole years. The calculator subtracts it from 220, then rounds 50, 60, 70, 80, and 90 percent of that maximum. At age 30 the base is 190 bpm and the rounded marks are 95, 114, 133, 152, and 171.
Percent marks from HRmax = 220 minus age. A sketch, not Karvonen. The bare maximum is on the max heart rate page.
Result
Age (years). The result shows up here.
How it works
The zones on this page are five marks from one maximum: 220 minus age. At age 30 the base is 190 bpm and the rounded marks are 95, 114, 133, 152, and 171. At 40 the base drops to 180 and 90% of it is 162. At 50 the maximum is 170 and the marks are 85, 102, 119, 136, and 153. Each extra year moves all five numbers by about one beat, because the base itself drops by one.
People open this calculator after a run or a ride, when a watch prints a different “zone 2” than a class handout. Polar or Garmin often starts from a test, from its own max, or from reserve. Here age 30 always starts at 190, with no wrist readout. If you woke up at 65 bpm, that number does not enter the formula: there is no resting-pulse field.
The only field is age, from 1 to 120. Click Calculate and read the five marks plus the maximum in parentheses. The calculator shows percent marks, not ready from-to bands. If you want a 60-70% band at age 30, you build it from 114 and 133. A comma and a period in the age field do not change the years: 30 is thirty.
Bare 220 minus age lives on the max heart rate page. There you get one number; here the same base is multiplied by 50-90%. Resting pulse is a different scale: low, normal, average, elevated. Do not paste 65 from bed into the age field, or the calculator will treat it as age 65 and give a maximum of 155.
Karvonen uses reserve: (max minus rest) times percent, plus rest. Without a morning pulse this calculator does not do that, even if a gym calls its zones by that name. 220 minus age is a population sketch, not a treadmill measurement and not a doctor’s clearance for intervals.
At age 25 the maximum is 195 and 60% rounds to 117. At 20 the base is 200 and the marks step by 20. Compare those numbers with a watch before you build a plan from them. Leave pace interpretation to a coach; the formula does not know your sport. Zones take HRmax as 220 minus age.
How to use
- Type age in whole years, from 1 to 120. The field does not take a watch pulse or morning bpm.
- Click Calculate. You will see five 50-90% marks and the maximum in parentheses.
- Check the age 30 example: maximum 190 and 95, 114, 133, 152, and 171 bpm.
- If you want a training band, build it from two neighboring marks. The calculator does not draw ranges itself.
- The bare maximum lives on the max heart rate page. Morning rest is a different formula on its own page.
Formula
HRmax = 220 minus age
Band n% = round(HRmax × n/100) for n = 50, 60, 70, 80, 90
No resting pulse. This is not Karvonen.
HRmax and the 50-90% marks from age
The base is 220 minus age, then five rounded percents. At age 30 the maximum is 190 bpm and the marks are 95, 114, 133, 152, and 171.
- HRmax
- Estimated maximum heart rate: 220 minus age. Age 30 is 190, age 40 is 180. From that base the calculator shows 50, 60, 70, 80, and 90%.
- bpm
- Beats per minute. 60% of 190 is 114 bpm, 90% is 171. The calculator shows marks, not ready from-to bands.
Examples
Example 2
- Age: 25
98 / 117 / 137 / 156 / 176 (max 195)
Age 25: maximum 195. 60% rounds to 117, not 117.0.
Example 3
- Age: 30
95 / 114 / 133 / 152 / 171 (max 190)
Age 30, the base example on this page: 190 and five marks.
Example 4
- Age: 35
93 / 111 / 130 / 148 / 167 (max 185)
Age 35, maximum 185.
Example 5
- Age: 40
90 / 108 / 126 / 144 / 162 (max 180)
Age 40: 180 bpm. 90% of that base is 162.
Example 6
- Age: 45
88 / 105 / 123 / 140 / 158 (max 175)
Age 45, maximum 175.
Example 7
- Age: 50
85 / 102 / 119 / 136 / 153 (max 170)
Age 50: 170 bpm and marks 85, 102, 119, 136, 153.
Example 8
- Age: 60
80 / 96 / 112 / 128 / 144 (max 160)
Age 60: 160 bpm. 50% is 80, not an order to walk slowly.
Frequently asked questions
What marks do I get at age 30?
Maximum 190 bpm and 95, 114, 133, 152, and 171. Those are 50, 60, 70, 80, and 90 percent of 220 minus 30, after rounding.
Is this the Karvonen formula?
No. Karvonen needs resting pulse and uses reserve. Here you only have age and percents of 220 minus age. Rest is a separate page.
Why does age 30 not show a zone 2 range?
The calculator shows five marks, not from-to bands. 114 is 60% of 190, 133 is 70%. You can build a 60-70% band from those two numbers if you need one.
How is this different from max heart rate?
Maximum shows 220 minus age alone. Here the same base is multiplied by 50-90%. One arithmetic, two views.
Can I type watch HRmax instead of age?
No. The field is age. Age 40 always starts at 180 bpm, then percents, with no wrist readout.
How do you round 60% of 195 at age 25?
195 times 0.6 is 117. The result is 117, with no fraction. At age 20 the marks step by 20, because the base is 200.
Do US units change bpm?
No. Age has no inches. Age 40 still gives 162 at 90% of 180.
What if age is outside 1-120?
The calculator asks for years in that range. We do not draw zones from 220 bpm as if for a newborn. This is a 220-minus-age sketch.
Is 50% fat burn and 90% a sprint?
Club labels are not on this page. You see percent of HRmax. Leave pace interpretation to a coach; the formula does not know your sport.
Does 80 bpm at age 60 and 50% mean I must walk slowly?
No. That is 50% of 160. Pace advice belongs to a coach or a doctor. This calculator shows percents, not a training plan.
Knowledge sources
Percent marks from 220 minus age. A sketch, not Karvonen.
Page updated in 2026.