Max heart rate
177bpm
Tanaka
220 − age
176bpm
classic
Zone 2
106–124bpm
aerobic base
Vigorous from
136bpm
about 77% of max
Show the math
Max HR = 208 − 0.7 × 44 = 177 bpm
Heart rate zones at 44
| Zone | BPM | % of max | Feels like |
|---|---|---|---|
| Zone 1 · Recovery | 89–106 | 50–60% | Easy, conversational |
| Zone 2 · Aerobic base | 106–124 | 60–70% | Steady, can still talk |
| Zone 3 · Tempo | 124–142 | 70–80% | Comfortably hard |
| Zone 4 · Threshold | 142–159 | 80–90% | Hard, short phrases |
| Zone 5 · Max effort | 159–177 | 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 | 116–128 | 128–141 | 141–153 | 153–165 |
| Resting 65 | 121–132 | 132–144 | 144–155 | 155–166 |
| Resting 75 | 126–136 | 136–147 | 147–157 | 157–167 |
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.
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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 44-year-old?
Zone 2, about 106 to 124 bpm, builds aerobic base. Moderate exercise sits around 113 to 135 bpm.
What is the max heart rate at 44?
About 177 bpm by the Tanaka formula, or 176 by 220 minus age. Individual max can differ by 10 or more beats.