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A 35-year-old on the AHA chart
Enter age 35 and leave the activity heart rate at 0 if you only want the zones. AHA’s published row for age 35 is a 185 maximum and a 93 to 157 target band.
Age: 25% lower
Change age to 26 years while keeping the other example values the same.
Age: 25% higher
Change age to 44 years while keeping the other example values the same.
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Quick answer
What does the Heart rate training zones calculate?
What AHA target heart-rate zones follow from the age you enter? This calculator uses age, and heart rate during activity to estimate aha target heart-rate bands immediately in your browser.
With the values currently entered, the result is 93–157 bpm — AHA 50–85% target heart-rate zone. It also shows estimated maximum heart rate, moderate intensity (50–70%), and vigorous intensity (70–85%).
How to use the Heart rate training zones
- Replace the example values with your own numbers.
- Review the result and supporting figures as they update automatically.
- Check the formula and assumptions before using the estimate for a decision.
Inputs used
- Age — entered in years
- Heart rate during activity — entered in bpm
Heart rate training zones formula
Estimated max HR = 220 − age; moderate = 50–70% of max; vigorous = 70–85% of max
Assumptions
- AHA estimates maximum heart rate as about 220 minus age. The figures are averages, so treat them as a guide.
- AHA puts moderate-intensity activity at about 50–70% of that maximum and vigorous activity at about 70–85%. The 50–85% band is the full target zone on their chart.
Verify the inputs
Authoritative sources
These sources explain the definitions, factors, or rules behind this tool. Their geographic scope is shown because an official source for one country is not automatically valid somewhere else.
Sources do not endorse Calculum. Check the source date, scope, and your own documents before making a financial, tax, insurance, or reporting decision.
Practical guide
Heart rate training zones example and edge cases
Your estimated maximum heart rate is 220 minus your age. AHA then puts moderate work at 50 to 70 percent of that number, and vigorous work at 70 to 85 percent.
Example: A 35-year-old on the AHA chart
Enter age 35 and leave the activity heart rate at 0 if you only want the zones. AHA’s published row for age 35 is a 185 maximum and a 93 to 157 target band.
- Age
- 35 years
- Heart rate during activity
- 0 bpm
Calculated result93–157 bpmAHA 50–85% target heart-rate zone
Start near 50 percent if you are new to this. Enter a pulse from a workout when you want to see which AHA band that number sits in.
Example results use the default display profile. The calculator above follows your selected country and units.
How to read the result
- The 50 to 85 percent band is the full AHA target zone. Moderate and vigorous are the two slices inside it.
- AHA says the figures are averages. Compare the calorie calculator if you want an energy estimate from size and activity, not from pulse.
Edge cases worth checking
A medication changes pulse
AHA notes that some drugs lower the useful maximum. Ask a clinician what zone fits that prescription.
The person is just starting out
Aim at the 50 percent end first. AHA’s chart is a guide, not a requirement to sit at 85 percent.
What changes the result most
Age
Keep age on the same time basis as the other inputs. Monthly and annual values are easy to mix up.
Heart rate during activity
Test a lower and higher heart rate during activity. A small percentage change can move the final result more than expected.
Try a different scenario
Small changes show whether the answer is stable or sensitive.
Age: 25% lower
26 years97–165 bpmAHA 50–85% target heart-rate zone
Age: 25% higher
44 years88–150 bpmAHA 50–85% target heart-rate zone
Common mistakes
Check age
AHA estimates maximum heart rate as about 220 minus age. The figures are averages, so treat them as a guide. Make sure this matches the number you enter.
Keep heart rate during activity consistent
AHA puts moderate-intensity activity at about 50–70% of that maximum and vigorous activity at about 70–85%. The 50–85% band is the full target zone on their chart. Use the same units and time period throughout the calculation.
Do not rely on one heart rate training zones scenario
Run a cautious case and an optimistic case. The range is often more useful than one exact-looking number.
Use this result well
What AHA target heart-rate zones follow from the age you enter?
Use it for activity planning, not medical diagnosis or individualized health advice.