Heart Rate Zones Calculator
Training zones from age or max heart rate.
Inputs
This calculator gives a general estimate and isn't medical advice. It doesn't account for your individual health history — talk to a doctor before making decisions based on it.
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Formula
Max HR = 220 − age; zones = 50–60%, 60–70%, 70–80%, 80–90%, 90–100% of max HR
Age-predicted maximum heart rate (220 − age) is divided into five training bands from warm-up through maximum effort, each spanning 10% of max HR.
Worked example
At age 30, estimated max heart rate is 190 bpm. Zone 2 (fat burn) runs about 114–133 bpm; Zone 4 (threshold) about 152–171 bpm.
Where this can give the wrong answer
- 220 − age is a population average with ±10–12 bpm individual spread — fit older athletes often exceed their 'max' formula; sedentary young people may land below it.
- Beta-blockers and some heart conditions artificially lower exercise heart rate, making zone targets misleading without medical guidance.
- Zones use % of max HR, not heart-rate reserve (Karvonen) — athletes sometimes prefer HRR for tighter aerobic targeting.
FAQ
- Zone 2 (60–70% max HR) is often cited for fat oxidation, but total calorie deficit matters more than zone alone. Higher zones burn more calories per minute even if fat percentage per minute is lower.