Max heart rate
170bpm
Tanaka
220 − age
166bpm
classic
Zone 2
102–119bpm
aerobic base
Vigorous from
131bpm
about 77% of max
Show the math
Max HR = 208 − 0.7 × 54 = 170 bpm
Heart rate zones at 54
| Zone | BPM | % of max | Feels like |
|---|---|---|---|
| Zone 1 · Recovery | 85–102 | 50–60% | Easy, conversational |
| Zone 2 · Aerobic base | 102–119 | 60–70% | Steady, can still talk |
| Zone 3 · Tempo | 119–136 | 70–80% | Comfortably hard |
| Zone 4 · Threshold | 136–153 | 80–90% | Hard, short phrases |
| Zone 5 · Max effort | 153–170 | 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 | 113–124 | 124–136 | 136–147 | 147–159 |
| Resting 65 | 118–128 | 128–139 | 139–149 | 149–160 |
| Resting 75 | 123–132 | 132–142 | 142–151 | 151–161 |
Karvonen: resting + (max − resting) × intensity. More personal if you know your resting rate.
How to use 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 54-year-old?
Zone 2, about 102 to 119 bpm, builds aerobic base. Moderate exercise sits around 109 to 129 bpm.
What is the max heart rate at 54?
About 170 bpm by the Tanaka formula, or 166 by 220 minus age. Individual max can differ by 10 or more beats.