Race Shape › Calculators › Heart rate zone calculator › Heart rate zones by age
ChartHeart rate zones by age
If you only know your age, this chart is a starting point: at 40, an estimated maximum of 185 bpm puts running zone 2 at about 142–149 bpm; at 60, about 133–139. Individual hearts vary by ten beats or more, so test when you can.
| Zone | Running (bpm) | Cycling (bpm) |
|---|---|---|
| Recovery | under 137 | under 107 |
| Endurance | 137–143 | 109–131 |
| Tempo | 145–151 | 133–149 |
| Threshold | 153–159 | 150–166 |
| VO₂max | 161–171 | 167–190 |
Running zones: Joe Friel's, off threshold heart rate. Cycling: Coggan's.
The chart
| Age | Est. max | Run threshold | Run zone 2 | Run threshold zone | Bike zone 2 |
|---|---|---|---|---|---|
| 20 | 198 | 178 | 151–158 | 169–176 | 120–144 |
| 25 | 195 | 176 | 150–157 | 167–174 | 119–143 |
| 30 | 192 | 173 | 147–154 | 164–171 | 117–140 |
| 35 | 189 | 170 | 145–151 | 162–168 | 115–138 |
| 40 | 185 | 167 | 142–149 | 159–165 | 112–135 |
| 45 | 182 | 164 | 139–146 | 156–162 | 110–133 |
| 50 | 179 | 161 | 137–143 | 153–159 | 109–131 |
| 55 | 176 | 158 | 134–141 | 150–156 | 107–129 |
| 60 | 173 | 156 | 133–139 | 148–154 | 105–126 |
| 65 | 169 | 152 | 129–135 | 144–150 | 103–124 |
| 70 | 166 | 149 | 127–133 | 142–148 | 101–121 |
| 75 | 163 | 147 | 125–131 | 140–146 | 99–119 |
Maximum from 211 − 0.64 × age (Nes and colleagues, a study of over 3 000 adults). Threshold taken as 90% of maximum for running and 88% for cycling. Running zones are Joe Friel’s; cycling zones Andrew Coggan’s.
Why age is the weakest starting point
Two 50-year-olds can have maximum heart rates 20 beats apart, and neither is wrong. A formula only gives the middle of the spread, which is why a 30-minute time trial beats any chart: your average heart rate for the last 20 minutes is your running threshold, and the zones follow from that. Type it into the calculator above with “Threshold heart rate”.
Zone 2 after 40
Most of the training that keeps runners and riders improving into their 50s and 60s is easy aerobic work, and zone 2 is where it lives. If your easy runs keep drifting into zone 3, slow down: the hard days need you fresh more than the easy days need you quick.
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Common questions
What is zone 2 heart rate for my age?
Roughly 142–149 bpm at 40 and 133–139 bpm at 60 for running, from an age estimate. A threshold test gives your own figure.
Is 220 minus age accurate?
It is the best-known formula and one of the least accurate for older adults. 211 − 0.64 × age fits large studies better, and an actual test beats both.
Why are cycling zones lower than running?
Less muscle is working and you are supported by the saddle, so heart rate runs lower for the same effort.
Does maximum heart rate drop with age?
Yes, by roughly two-thirds of a beat a year on average. Fitness barely changes it, which is why it is a poor measure of how fit you are.