Moderate Heart Rate Zone Calculator
Please enter a valid age between 10 and 100.
Enter your BPM at rest for a more accurate result using the Karvonen Formula. Leave blank for the standard formula.
Your Results
Maximum Heart Rate (MHR):
— bpm
Heart Rate Reserve (HRR):
— bpm
Moderate Intensity Zone (50% – 70%)
— – — BPM
Based on Standard Age-Predicted Formula
Understanding Your Moderate Heart Rate Zone
Finding your moderate heart rate zone is crucial for safe and effective exercise. Whether you are looking to improve cardiovascular health, burn fat, or build endurance, training within this specific intensity range ensures you are exerting enough effort to see results without overtraining.
What is Moderate Intensity?
According to the American Heart Association (AHA) and the Centers for Disease Control and Prevention (CDC), moderate-intensity physical activity is defined as exercising at 50% to 70% of your maximum heart rate.
In this zone, your breathing quickens, but you are not out of breath. You should be able to carry on a conversation, but you wouldn't be able to sing. This is often referred to as the "talk test."
Calculation Methods Used
This calculator employs two primary methods depending on the data you provide:
- Standard Method (Fox Formula): If you only provide your age, we use the standard formula:
220 - Age = Max Heart Rate. The zone is then calculated as 50-70% of this maximum. This is a good general estimation for the average population. - Karvonen Formula: If you provide your Resting Heart Rate (RHR), we use the Karvonen formula. This is considered more accurate for individuals with varying fitness levels because it accounts for your heart's starting point.
Target HR = ((Max HR − Resting HR) × %Intensity) + Resting HR.
Why Train in the Moderate Zone?
Training in the moderate zone (often overlapping with Zone 2) offers several distinct benefits:
- Fat Oxidation: This intensity is often cited as the "fat-burning zone" because the body primarily utilizes fat stores for fuel rather than glycogen.
- Cardiovascular Health: Consistent exercise in this range strengthens the heart muscle and lowers blood pressure.
- Sustainability: Moderate exercise places less stress on joints and requires less recovery time than vigorous activity (HIIT), allowing for daily participation.
Example Calculation
Consider a 40-year-old individual with a Resting Heart Rate of 60 bpm.
Standard Method:
Max HR = 220 – 40 = 180 bpm.
50% level = 90 bpm.
70% level = 126 bpm.
Result: 90 – 126 bpm.
Karvonen Method:
Heart Rate Reserve = 180 (Max) – 60 (Resting) = 120.
50% Target = (120 × 0.50) + 60 = 120 bpm.
70% Target = (120 × 0.70) + 60 = 144 bpm.
Result: 120 – 144 bpm.
As you can see, the Karvonen method often prescribes a higher, more appropriate target for fit individuals.