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Heart Rate Zone Calculator

Find your target heart rate training zones for warm-up, fat burn, cardio, and max-effort workouts based on your age.

Enter Your Age

years

Result

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Estimated Max Heart Rate
0 bpm

This is an estimate for informational purposes only and is not medical advice. Consult a healthcare provider.

How to Calculate & Formula Details

Mathematical Model FormulaMax Heart Rate = 220 - Age. Zones are calculated as percentage ranges of max heart rate.

Training in specific heart rate zones helps you target different fitness goals, from easy recovery workouts to maximum-effort intervals. This calculator estimates your maximum heart rate and breaks it into five common training zones.

The Five Heart Rate Zones

  • Zone 1 (50-60%): Very light activity, warm-up and recovery.
  • Zone 2 (60-70%): Light aerobic activity, primary fat-burning zone.
  • Zone 3 (70-80%): Moderate cardio, improves aerobic fitness.
  • Zone 4 (80-90%): Hard effort, improves speed and performance.
  • Zone 5 (90-100%): Maximum effort, short bursts only.

Frequently Asked Questions

How accurate is the 220 minus age formula?

It is a widely used population-average estimate, but individual maximum heart rate can vary by 10-20 beats per minute. A supervised fitness test gives a more precise number if you need one.

Which zone should I train in to lose weight?

Zone 2 is often called the "fat-burning zone" because a higher percentage of calories burned come from fat, but total calories burned matters more for weight loss than which zone you train in.

Is it safe to train in Zone 5?

Zone 5 is very demanding and generally recommended only in short intervals for people who are already fit. Consult a doctor before starting high-intensity training if you have any cardiovascular concerns.

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