Normal Heart Rate by Age Chart
Quick answer: A normal resting heart rate for adults is 60–100 bpm (American Heart Association), with most healthy adults measuring 60–80 bpm. Maximum heart rate is roughly 208 − 0.7 × age (Tanaka) and declines about 1 bpm per year.
Use the chart below to compare your own readings to typical resting and maximum values, plus calculated Zone 1–5 training ranges for every 5-year age bracket from 20 to 80.
Key Takeaways
Resting Heart Rate Chart by Age
Resting heart rate is the most reliable everyday indicator of cardiovascular fitness. Measure it first thing in the morning, lying still, before getting out of bed. A lower resting HR generally means a stronger, more efficient heart.
| Age | Typical adult (bpm) | Athlete / very fit (bpm) | Concern above |
|---|---|---|---|
| 20 | 60–80 | 40–55 | 100 bpm |
| 25 | 60–80 | 40–55 | 100 bpm |
| 30 | 60–80 | 40–55 | 100 bpm |
| 35 | 60–82 | 42–57 | 100 bpm |
| 40 | 62–82 | 44–58 | 100 bpm |
| 45 | 63–83 | 45–60 | 100 bpm |
| 50 | 63–84 | 46–62 | 100 bpm |
| 55 | 64–85 | 48–63 | 100 bpm |
| 60 | 64–86 | 50–64 | 100 bpm |
| 65 | 65–86 | 52–66 | 100 bpm |
| 70 | 65–88 | 54–68 | 100 bpm |
| 75 | 66–88 | 55–70 | 100 bpm |
| 80 | 67–90 | 56–72 | 100 bpm |
Maximum Heart Rate by Age (Tanaka & Gulati)
Max HR is the upper ceiling of your cardiovascular system and the anchor for every training zone calculation. We use the Tanaka formula (208 − 0.7 × age) for men and the Gulati formula (206 − 0.88 × age) for women. Fox (220 − age) is shown elsewhere only as a historical reference.
| Age | Max HR — Men (Tanaka) | Max HR — Women (Gulati) | Individual range (±10) |
|---|---|---|---|
| 20 | 194 bpm | 188 bpm | 184–204 |
| 25 | 191 bpm | 184 bpm | 181–201 |
| 30 | 187 bpm | 180 bpm | 177–197 |
| 35 | 184 bpm | 175 bpm | 174–194 |
| 40 | 180 bpm | 171 bpm | 170–190 |
| 45 | 177 bpm | 166 bpm | 167–187 |
| 50 | 173 bpm | 162 bpm | 163–183 |
| 55 | 170 bpm | 158 bpm | 160–180 |
| 60 | 166 bpm | 153 bpm | 156–176 |
| 65 | 163 bpm | 149 bpm | 153–173 |
| 70 | 159 bpm | 144 bpm | 149–169 |
| 75 | 156 bpm | 140 bpm | 146–166 |
| 80 | 152 bpm | 136 bpm | 142–162 |
Training Zone Heart Rate Chart by Age (Zone 1–5)
The table below shows the five standard training zones (% of max HR) for each age bracket using the Tanaka formula (our default for men). For personalized zones that factor in your resting heart rate, use our heart rate zone calculator.
| Age | Z1 Recovery (50–60%) | Z2 Endurance (60–70%) | Z3 Aerobic (70–80%) | Z4 Threshold (80–90%) | Z5 Max (90–100%) |
|---|---|---|---|---|---|
| 20 | 97–116 | 116–136 | 136–155 | 155–175 | 175–194 |
| 25 | 96–115 | 115–134 | 134–153 | 153–172 | 172–191 |
| 30 | 94–112 | 112–131 | 131–150 | 150–168 | 168–187 |
| 35 | 92–110 | 110–129 | 129–147 | 147–166 | 166–184 |
| 40 | 90–108 | 108–126 | 126–144 | 144–162 | 162–180 |
| 45 | 89–106 | 106–124 | 124–142 | 142–159 | 159–177 |
| 50 | 87–104 | 104–121 | 121–138 | 138–156 | 156–173 |
| 55 | 85–102 | 102–119 | 119–136 | 136–153 | 153–170 |
| 60 | 83–100 | 100–116 | 116–133 | 133–149 | 149–166 |
| 65 | 82–98 | 98–114 | 114–130 | 130–147 | 147–163 |
| 70 | 80–95 | 95–111 | 111–127 | 127–143 | 143–159 |
| 75 | 78–94 | 94–109 | 109–125 | 125–140 | 140–156 |
| 80 | 76–91 | 91–106 | 106–122 | 122–137 | 137–152 |
Resting vs Maximum Heart Rate: Which Matters More?
Resting HR is the best everyday measure of fitness; max HR is the anchor for training intensity. Resting heart rate reflects how efficiently your heart pumps at rest — a drop of even 3–5 bpm over months of training is a meaningful sign of improvement. Maximum heart rate, in contrast, is mostly genetic and declines with age regardless of fitness; it's used to set training zones rather than judge cardiovascular health.
For a deeper comparison of the two metrics, read our guide on resting vs max heart rate.
Frequently Asked Questions
What is a normal resting heart rate by age?
A normal resting heart rate for adults is 60–100 beats per minute (AHA). Most healthy adults sit in the 60–80 bpm range across all age groups. Trained endurance athletes commonly measure 40–60 bpm. Resting HR does not change dramatically with age — but maximum heart rate does.
What is a normal max heart rate by age?
We estimate maximum heart rate with Tanaka (208 − 0.7 × age) for men and Gulati (206 − 0.88 × age) for women; Fox (220 − age) is only a historical reference. At age 30 max HR ≈ 187 bpm (men) and 180 (women); at 50 ≈ 173 and 162; at 70 ≈ 159 and 144. All formulas carry ±10–15 bpm individual variation.
Does resting heart rate increase with age?
Resting heart rate stays relatively stable in healthy adults across the lifespan. A rising resting HR over months or years is more often a sign of declining fitness, stress, or illness than aging itself. Maximum heart rate, in contrast, declines roughly 0.7–1 bpm per year.
What resting heart rate is too high?
A consistent resting heart rate above 100 bpm (tachycardia) warrants medical evaluation. Persistent values above 80 bpm in otherwise healthy adults are linked to higher cardiovascular risk. A single elevated reading after caffeine, stress, or poor sleep is not a concern.
What is a good resting heart rate for a woman?
Women typically have a resting heart rate 2–7 bpm higher than men of the same age and fitness level due to smaller heart size. A normal range for adult women is 60–82 bpm; well-trained women often measure 50–65 bpm.
Turn these numbers into training
Disclaimer: This calculator is for informational purposes only and does not provide medical advice. Always consult with a healthcare professional before starting any new exercise program.