Heart Rate Zone Calculator
Calculate max heart rate and 5 training zones by age.
About this tool
Training heart rate zones help target specific fitness goals, from easy recovery to maximum-effort intervals. This uses the common estimate of maximum heart rate as 220 minus your age, then splits it into 5 standard training zones.
Key Features
- Estimated maximum heart rate
- 5 training zones from recovery to max effort
- Simple age-only input
How to Use
- Enter your age.
- Click Calculate Zones.
Benefits
- Target the right intensity for recovery, fat-burning or performance training
- Use with a heart rate monitor during workouts
- Simple reference without lab testing
Frequently Asked Questions
It's a widely used estimate but has a fairly wide error margin for any individual — actual max heart rate varies with fitness level and genetics. A lab-based or field max-HR test will be more precise if you need exact numbers.
Zone 2 (60–70%) is common for aerobic base building and fat-burning, zone 3–4 for tempo and threshold work, and zone 5 (90–100%) for short, high-intensity intervals only.