Heart-rate zones
Age-based educational zones using a common rule of thumb. Not a cardiac stress test.
Estimated max HR ≈ 185 bpm
- Easy / recovery: 93–111 bpm
- Moderate aerobic: 111–130 bpm
- Harder effort: 130–157 bpm
This uses a common age-based estimate (220 − age). Real max heart rate varies. Stop activity and seek care for chest pain, severe shortness of breath, dizziness, or fainting. People with heart conditions or on rate-limiting medicines should follow clinician guidance.
What this result means
Heart-rate zones are a training literacy tool. They estimate intensity bands from an age-predicted maximum heart rate. They are not a cardiac stress test and do not clear you for exercise.
Easy zones are often used for recovery and conversational effort. Moderate zones often map to aerobic conditioning. Harder zones demand more recovery and are inappropriate for some people.
If you feel chest pain, severe breathlessness, dizziness, or faintness with activity, stop and seek care.
How we calculate it
- Estimated maximum heart rate ≈ 220 − age (Fox formula educational rule of thumb).
- Easy/recovery ≈ 50–60% of estimated max.
- Moderate aerobic ≈ 60–70% of estimated max.
- Harder effort ≈ 70–85% of estimated max.
Limitations
- True max heart rate varies widely between individuals.
- Medications (for example beta blockers), pacemakers, arrhythmias, and heart disease change safe targets.
- Wearable readings can lag or misread during interval work.
- Not for diagnosing heart disease or prescribing exercise intensity for cardiac rehab.
Related Gilead articles
Related tools
Sources / References
- AHA — Target Heart Rates
- CDC — Measuring Physical Activity Intensity
- MedlinePlus — Exercise and Physical Fitness
Educational estimate only — not diagnosis, treatment, or medication dosing. See our medical disclaimer and editorial policy.