At 40, maximum heart rate is about 180 bpm (220 − age), so zone 2 runs from 108 to 126 bpm. The Tanaka formula puts the maximum at 180 bpm.
General information, not medical advice. Read the disclaimer
- Max HR (220 − age)
- Max HR (Tanaka)
| Age | Max HR (220 − age) | Max HR (Tanaka) | Zone 1 (50–60%) | Zone 2 (60–70%) | Zone 3 (70–80%) | Zone 4 (80–90%) | Zone 5 (90–100%) |
|---|---|---|---|---|---|---|---|
| 20 | 200 | 194 | 100–120 | 120–140 | 140–160 | 160–180 | 180–200 |
| 25 | 195 | 191 | 98–117 | 117–137 | 137–156 | 156–176 | 176–195 |
| 30 | 190 | 187 | 95–114 | 114–133 | 133–152 | 152–171 | 171–190 |
| 35 | 185 | 184 | 93–111 | 111–130 | 130–148 | 148–167 | 167–185 |
| 40 | 180 | 180 | 90–108 | 108–126 | 126–144 | 144–162 | 162–180 |
| 45 | 175 | 177 | 88–105 | 105–123 | 123–140 | 140–158 | 158–175 |
| 50 | 170 | 173 | 85–102 | 102–119 | 119–136 | 136–153 | 153–170 |
| 55 | 165 | 170 | 83–99 | 99–116 | 116–132 | 132–149 | 149–165 |
| 60 | 160 | 166 | 80–96 | 96–112 | 112–128 | 128–144 | 144–160 |
| 65 | 155 | 163 | 78–93 | 93–109 | 109–124 | 124–140 | 140–155 |
| 70 | 150 | 159 | 75–90 | 90–105 | 105–120 | 120–135 | 135–150 |
| 75 | 145 | 156 | 73–87 | 87–102 | 102–116 | 116–131 | 131–145 |
| 80 | 140 | 152 | 70–84 | 84–98 | 98–112 | 112–126 | 126–140 |
How it is computed
Maximum heart rate = 220 − age (Fox), and 208 − 0.7 × age (Tanaka) for comparison. Each zone is a share of the 220 − age maximum: zone 1 50–60%, zone 2 60–70%, zone 3 70–80%, zone 4 80–90%, zone 5 90–100%, rounded to the beat.
FAQ
Which maximum heart rate formula is more accurate?+
Tanaka fits large studies better, especially after 40, but both can be off by 10 bpm or more for one person. A supervised max test is the only exact figure.
Can I use my resting heart rate?+
Yes. The Karvonen method applies the zones to heart rate reserve (max − resting); the heart rate zones calculator has that mode.