Heart-rate zones

A rough guide to how hard your heart is working. The talk test is just as good, and better if you take heart medicines.

How it's worked out#

A common estimate of maximum heart rate is 220 minus your age. Walking zones are percentages of that: easy is about 50–60%, brisk 60–70%, hard 70–80%. Real maximums vary a lot between people, so treat these as a starting point.

Ranges by age#

Age 30: easy 95–114 bpm · brisk 114–133 · hard 133–152
Age 40: easy 90–108 bpm · brisk 108–126 · hard 126–144
Age 50: easy 85–102 bpm · brisk 102–119 · hard 119–136
Age 60: easy 80–96 bpm · brisk 96–112 · hard 112–128
Age 70: easy 75–90 bpm · brisk 90–105 · hard 105–120
Age 80: easy 70–84 bpm · brisk 84–98 · hard 98–112

Which zone to aim for#

Most of your walking can be easy to brisk. If you're just starting, easy is perfect. The timer shows your zone live if you pair a Bluetooth heart-rate strap.

When to ignore the numbers#

If you take beta blockers or other heart-rate medicines, or have a heart condition, ask your doctor for your own targets and use the talk test: you should be able to talk in full sentences.

Medicines and exercise → Walking with heart disease →

Last reviewed October 30, 2026 · Updated November 1, 2026 · Sources · General information, not medical advice.

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