Zone 2 heart rate by age: chart for ages 20 to 80
Looking for your Zone 2 number at a glance? This chart shows typical Zone 2 ranges by age using the main methods. Use it as a starting point — then personalise it with your resting heart rate in the calculator.
Zone 2 heart rate chart
| Age | 60–70% max (Tanaka) | 60–70% max (220 − age) | Karvonen (resting HR 60) | MAF ceiling (no adjustment) |
|---|---|---|---|---|
| 20 | 116–136 | 120–140 | 140–154 | ≤ 160 |
| 25 | 114–133 | 117–136 | 138–151 | ≤ 155 |
| 30 | 112–131 | 114–133 | 136–149 | ≤ 150 |
| 35 | 110–128 | 111–130 | 134–146 | ≤ 145 |
| 40 | 108–126 | 108–126 | 132–144 | ≤ 140 |
| 45 | 106–124 | 105–122 | 130–142 | ≤ 135 |
| 50 | 104–121 | 102–119 | 128–139 | ≤ 130 |
| 55 | 102–119 | 99–115 | 126–137 | ≤ 125 |
| 60 | 100–116 | 96–112 | 124–134 | ≤ 120 |
| 65 | 98–114 | 93–108 | 122–132 | ≤ 115 |
| 70 | 95–111 | 90–105 | 119–129 | ≤ 110 |
| 75 | 93–109 | 87–102 | 117–127 | ≤ 105 |
| 80 | 91–106 | 84–98 | 115–124 | ≤ 100 |
All values in beats per minute, rounded. Tanaka maximum = 208 − 0.7 × age; traditional maximum = 220 − age. Karvonen column assumes a resting heart rate of 60 bpm and Tanaka maximum. MAF ceiling = 180 − age before adjustments; it is a ceiling rather than a range.
How to read the chart
- Under about 40, the traditional 220 − age formula gives a higher maximum than Tanaka; over 40, it gives a lower one. A 2001 meta-analysis of more than 18,000 people found 220 − age overestimates maximum heart rate in younger adults and underestimates it in older adults.
- Karvonen ranges are higher than percentage-of-maximum ranges, because they add your resting heart rate back in. Fit people with low resting heart rates see the biggest difference.
- The MAF ceiling is often close to the top of the Karvonen range for middle-aged adults, but it is adjusted down for illness, injury or inconsistent training. See MAF 180 Formula.
Why your number may differ
Age formulas describe averages. In the Tanaka study, the spread of individual maximum heart rates around the average was about 10 beats per minute, which means some people's true maximum is 20 or more beats away from the formula. Medication, fitness, genetics, heat and altitude also affect heart rate. That is why:
- adding your resting heart rate improves the estimate,
- a measured maximum heart rate improves it further, and
- the talk test is a valuable cross-check whatever the chart says.
Frequently asked questions
What is a good Zone 2 heart rate for a 50-year-old?
Using the Tanaka formula, 60–70% of maximum heart rate is about 104–121 bpm. With a resting heart rate of 60, the Karvonen method gives about 128–139 bpm. The MAF ceiling before adjustment is 130 bpm. The calculator gives your personal range.
Why does the chart show different numbers for the same age?
Each method uses different inputs. Percentage of maximum uses age only; Karvonen adds resting heart rate; MAF adjusts for health and training history. None is "wrong" — they are estimates of the same easy aerobic intensity.
Does Zone 2 heart rate decline with age?
Yes, in beats per minute, because maximum heart rate tends to fall with age. The effort and feel of Zone 2 — easy, conversational — stays the same.
Medical note: This is general information, not medical advice. Heart rate formulas are estimates. If you have a heart condition, high blood pressure, diabetes, take medication that affects heart rate (such as beta-blockers), are pregnant, or are new to exercise, ask a doctor before changing your training. Stop and seek help if you feel chest pain, severe breathlessness, dizziness or palpitations. Full disclaimer.
Calculate your Zone 2 heart rate
Sources
- Tanaka H, Monahan KD, Seals DR. "Age-predicted maximal heart rate revisited." Journal of the American College of Cardiology 2001;37(1):153–156
- American Heart Association, "Target Heart Rates Chart" (last reviewed Aug 2024)
- Maffetone P, "The 180 Formula: Heart-rate monitoring for real aerobic training"