Heart Rate Zone Calculator
Find your maximum heart rate and the five training zones from your age.
years
95–114 bpm
114–133 bpm
133–152 bpm
152–171 bpm
171–190 bpm
Formula
Examples
| Input | Result |
|---|---|
| Age 30 | Max HR ≈ 190 bpm; Zone 2 ≈ 114–133 bpm |
About this calculator
Heart rate training zones divide the range up to your maximum heart rate into bands that target different fitness adaptations. The simple and widely used estimate for maximum heart rate is 220 minus your age. Multiplying that maximum by each zone percentage gives the beats-per-minute range to aim for during a workout.
Lower zones (1–2) suit warm-ups, recovery, and building an aerobic base while burning a higher proportion of fat. Middle zones (3) improve aerobic capacity, and higher zones (4–5) develop speed and anaerobic power but should be used sparingly. Because the 220-minus-age formula is an estimate that varies between individuals, treat these numbers as a guide and adjust based on how you feel and on data from a chest-strap monitor.
Frequently asked questions
It is a population average and can be off by 10–20 bpm for an individual. A measured maximum from a stress test is more precise.
Zone 2 burns a higher percentage of calories from fat, but higher zones burn more total calories, so both support fat loss differently.
Most endurance plans spend the bulk of time in zones 1–2 with short, focused efforts in zones 4–5.
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