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The five zones describe increasing effort from recovery to very hard work. Without a resting heart rate, this calculator uses 220 minus age for estimated maximum heart rate. With one, it uses the Karvonen heart-rate-reserve method.
Maximum-heart-rate formulas are estimates and individual responses vary. Medication, illness, heat, hydration, stress, and fitness can affect heart rate. Stop exercise and seek appropriate medical advice if you have concerning symptoms.
Disclaimer: These calculator results are approximate estimates, not exact measurements or medical advice. Individual results may vary.