Heart Rate Zones
Estimate your maximum heart rate from your age, and see the standard moderate and vigorous exercise intensity bands in beats per minute.
Beyond the bands: these bands stop at 93% of the estimate. Working harder than the vigorous band is beyond general guidance - do not push toward your maximum without advice from a health professional.
What your result means
Your maximum heart rate here is an estimate from your age, using the published formula 208 - (0.7 x age). That formula comes from studies of healthy, non-smoking adults aged 18 to 81 who were not taking medicines, and the researchers note it may not apply to people with heart disease or to smokers. Any person's true maximum can differ from the estimate, so treat the bands as a guide.
The bands shown are the standard percentages used in the US Physical Activity Guidelines, summarised by the Cleveland Clinic: moderate intensity is about 64-76% of maximum heart rate, and vigorous is about 77-93%. A simple check needs no numbers: at moderate intensity you can still talk while exercising; at vigorous intensity you cannot say much.
Who needs care: some medicines, including beta-blockers, lower your maximum heart rate. If you have a heart condition or take such medicines, use the limits your doctor gives you, not this estimate.
Not medical advice. Sources: Tanaka, Monahan and Seals (Journal of the American College of Cardiology, 2001) for the age formula and its study population; Cleveland Clinic, "Heart Rate Reserve", for the moderate and vigorous percentages and the reserve (Karvonen) method.
About this app
Heart Rate Zones is a free app from Dr Rex Al Opusunju - Author, Bible Teacher, Musician and App Developer.