Heart Rate Zones Calculator
Enter your age and resting heart rate to calculate your maximum heart rate and heart rate training zones for different exercise intensities.
Not medical advice These are general estimates. Maximum heart rate varies individually. Consult a healthcare professional before starting a new exercise program, especially if you have a heart condition.
Heart Rate Zones Calculator
Calculate training zones from age and resting HR
Max HR ≈ 220 − age. Zone HR = ((max HR − resting HR) × intensity %) + resting HR. Zones range from very light (50–60%) to maximum (90–100%).
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Heart Rate Training Zones
Using the Karvonen formula, heart rate zones are calculated as:
Zone HR = ((max HR − resting HR) × intensity %) + resting HR
**Five zones**: - **Zone 1 (Very light, 50–60%)**: Recovery, warm-up, cool-down - **Zone 2 (Light, 60–70%)**: Fat burning, base endurance, easy conversation - **Zone 3 (Moderate, 70–80%)**: Aerobic fitness, tempo workouts - **Zone 4 (Hard, 80–90%)**: Threshold, speed work, interval training - **Zone 5 (Maximum, 90–100%)**: Max effort, sprints, short durations only
**Max HR** is estimated as 220 − age, but individual max HR varies by up to ±10–15 bpm.
- Karvonen formula accounts for resting HR
- Five zones from very light to maximum
- Zone 2 is the classic fat-burning base zone
- Individual max HR varies
Worked Example
Example: Age 35, resting HR 65 bpm.
- Max HR = 220 − 35 = 185 bpm - HR reserve = 185 − 65 = 120 bpm - Zone 2 (60–70%): ((120 × 0.60) + 65) to ((120 × 0.70) + 65) = 137 to 149 bpm - Zone 4 (80–90%): ((120 × 0.80) + 65) to ((120 × 0.90) + 65) = 161 to 173 bpm
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Open calculator →Frequently Asked Questions
Is 220 − age accurate?
It's a population average. Your actual max HR may be higher or lower. For precise zones, do a field test or lab test, or use perceived exertion alongside heart rate.
What zone should I train in?
Most endurance training should be Zone 2 (easy, conversational). Add some Zone 3–4 for fitness gains, and Zone 5 only briefly. Consult a coach or trainer for a plan.
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