Find your estimated maximum heart rate and your five training zones, so every walk, ride or workout hits the effort you want.
Enter your age (and resting heart rate, if you know it), then tap Calculate.
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Good to know: These are estimates for general wellness, not medical advice. They’re made for healthy adults: if you’re pregnant or breastfeeding, under 18, have a medical condition or follow a diet your doctor prescribed, talk to your doctor or a licensed dietitian first. Some heart and blood-pressure medicines (like beta blockers) lower your heart rate, so these zones may not fit you; ask your doctor. Stop and get help if you feel chest pain, dizziness or unusual shortness of breath.
First thing in the morning, before coffee or getting up, find your pulse at your wrist or neck. Count the beats for 30 seconds and double it. Do this for three mornings and use the average. Many watches show it too.
Each zone is a slice of your estimated maximum heart rate. Simple and fine for most people.
Adds your resting heart rate, so the zones fit your fitness. A fitter heart has a lower resting rate and a bigger reserve to work with.
220 − age is the classic. Tanaka (208 − 0.7 × age) comes from a larger study and gives slightly higher numbers for older adults. Both are estimates; your true max can differ by 10 or more beats.
If the numbers and the talk test disagree, trust how you feel.
Many coaches suggest an 80/20 mix: about 80 percent of your cardio easy (zones 1 and 2), and about 20 percent harder (zones 3 to 5). Easy work builds your base without wearing you out; harder work sharpens it. New to exercise? Start mostly in zones 1 and 2.
Numbers help, but they’re only part of the story. Josh coaches mindset first (he says it’s about 60 percent of the work), then consistency, with lots of variety so training stays fun.
He lost 62 pounds himself in his early 50s, so he knows the hard part isn’t the math. It’s showing up on busy days and getting back on track after a slip. He blends strength, mobility and the right amount of cardio for your goals and your life.
For a personal eating plan or a medical diet, Josh will point you to your doctor or a licensed dietitian.
The classic estimate is 220 minus your age. The Tanaka formula, 208 minus 0.7 times your age, is a newer option. Both are averages; a supervised exercise test is the only way to know your true max.
Easy, steady exercise at about 60 to 70 percent of your max heart rate, where you can still hold a conversation. It builds your aerobic base and is a great place for most of your cardio.
If you know it, yes. The heart-rate reserve (Karvonen) method uses it to make your zones fit your fitness level.
For most adults it’s between about 60 and 100 beats per minute. Fit people often sit lower. If yours is often outside that range, or you feel unwell, talk to your doctor.
Both are estimates. Watches use different formulas and sensors. Pick one method and use it consistently, and use the talk test as a check.
Yes. Beta blockers and some other medicines lower your heart rate, so formula-based zones may not fit. Ask your doctor how hard you should exercise.
Numbers are a great start. Josh turns them into a plan you can keep, with training and habits built around your life, in the Palm Beach area or online.
