Max heart rate
183bpm
Tanaka
220 − age
184bpm
classic
Zone 2
110–128bpm
aerobic base
Vigorous from
141bpm
about 77% of max
Show the math
Max HR = 208 − 0.7 × 36 = 183 bpm
Heart rate zones at 36
| Zone | BPM | % of max | Feels like |
|---|---|---|---|
| Zone 1 · Recovery | 91–110 | 50–60% | Easy, conversational |
| Zone 2 · Aerobic base | 110–128 | 60–70% | Steady, can still talk |
| Zone 3 · Tempo | 128–146 | 70–80% | Comfortably hard |
| Zone 4 · Threshold | 146–165 | 80–90% | Hard, short phrases |
| Zone 5 · Max effort | 165–183 | 90–100% | All-out, seconds to minutes |
Karvonen zones by resting heart rate
| Resting HR | Zone 1 | Zone 2 | Zone 3 | Zone 4 |
|---|---|---|---|---|
| Resting 55 | 119–132 | 132–144 | 144–157 | 157–170 |
| Resting 65 | 124–136 | 136–147 | 147–159 | 159–171 |
| Resting 75 | 129–140 | 140–150 | 150–161 | 161–172 |
Karvonen: resting + (max − resting) × intensity. More personal if you know your resting rate.
How to use it
- Enter your numbers. Switch between US and metric units at any time.
- Results update as you type, and the formula is shown so you can check it.
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These are estimates, not a diagnosis. A clinician can account for your health history and medicines.
Other ages
Common questions
What is a good heart rate zone for a 36-year-old?
Zone 2, about 110 to 128 bpm, builds aerobic base. Moderate exercise sits around 117 to 139 bpm.
What is the max heart rate at 36?
About 183 bpm by the Tanaka formula, or 184 by 220 minus age. Individual max can differ by 10 or more beats.