Heart Rate Zones Reference

CARENYX provides general, educational information about cardiovascular exercise based on published guidelines (WHO, ACSM, AHA, and peer-reviewed research — see References). It does not replace an individual assessment, diagnosis, or exercise prescription from your own doctor or a qualified exercise professional. If you have a heart condition, are recovering from surgery, or are new to exercise after a period of inactivity, discuss your plans with your doctor first.

A quick-reference card for understanding and estimating your heart rate zones during cardio exercise. See the interactive calculator on the main Cardio & Endurance Centre page for a version personalised to your age.

Formula

Estimated Maximum Heart Rate = 220 − your age (in years). This is a widely used approximation, not a precise individual measurement — actual values vary meaningfully between people of the same age.

Zones

Very Light (50-60% of max)Warm-up, cool-down, active recovery

Light to Moderate (60-70% of max)Comfortable, sustainable aerobic pace

Moderate to Vigorous (70-80% of max)Building cardiovascular fitness

Vigorous (80-90% of max)Interval training, shorter bouts

Near-Maximal (90-100% of max)Brief, advanced efforts only

Example Estimated Max Heart Rate by Age

30 yrs

~190 bpm

40 yrs

~180 bpm

50 yrs

~170 bpm

60 yrs

~160 bpm

70 yrs

~150 bpm

Some medications (particularly certain blood pressure medications) can lower your heart rate response to exercise — if you take one of these, your true zones may sit lower than this formula suggests. Ask your doctor if you're unsure.

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