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Heart Rate Zones Calculator

Max heart rate and training zones from your age.

heart-rate-zones-calculator.local
Enter your age to see estimated heart rate zones.

Overview

Calculates your training heart rate zones from your age, so you can match your effort to a goal such as easy aerobic work or higher-intensity training. It gives target beats-per-minute ranges to train by.

How it works

The calculator first estimates your maximum heart rate using the common formula of 220 minus your age. It then splits the range into training zones expressed as percentages of that maximum, typically: Zone 1 very light (50 to 60 percent), Zone 2 light aerobic (60 to 70 percent), Zone 3 moderate (70 to 80 percent), Zone 4 hard (80 to 90 percent), and Zone 5 maximum (90 to 100 percent). This tool can estimate your maximum two ways: the simple 220-minus-age formula, or the Karvonen method, which uses your resting heart rate to base the zones on your heart rate reserve for a more personalized range. The 220-minus-age estimate is a population average, so individual maximums vary. A chest-strap monitor gives more reliable readings than a wrist sensor for zone training.

How to use it

  1. Enter your age, and your resting heart rate if you want Karvonen zones.
  2. Choose the method (220-minus-age or Karvonen).
  3. Read your estimated maximum heart rate.
  4. Review the five training zones in beats per minute.
  5. Pick the zone that matches your session and train to that range.

Examples

Easy aerobic session

For a 30 year old, estimated max heart rate is 190 bpm, so Zone 2 (60 to 70 percent) is about 114 to 133 bpm.

Higher-intensity interval

For the same person, Zone 4 (80 to 90 percent) is about 152 to 171 bpm.

FAQ

How accurate is 220 minus age?
It is a useful estimate but can be off by 10 to 20 beats for an individual. A measured maximum from a supervised test is more precise.
What are heart rate zones for?
They help you train at the right intensity for a goal, such as building an aerobic base in lower zones or improving speed in higher ones.
Do I need a heart rate monitor?
A monitor helps you train to the zones, and a chest strap is generally more accurate than a wrist reading during exercise. Entering your resting heart rate also unlocks the Karvonen method, which personalizes the zones.
Which zone burns the most fat?
Lower zones use a higher proportion of fat for fuel, but total calories burned also matter, so the best zone depends on your goal.
Is my data stored?
No. The calculation runs in your browser.

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<iframe src="https://tooldok.com/embed/heart-rate-zones-calculator/" title="Heart Rate Zones Calculator by Tooldok" width="100%" height="560" style="border:1px solid #16130d;border-radius:16px;max-width:720px" loading="lazy"></iframe> <p style="font:13px sans-serif"><a href="https://tooldok.com/tools/heart-rate-zones-calculator/" target="_blank" rel="noopener">Heart Rate Zones Calculator</a> by <a href="https://tooldok.com/" target="_blank" rel="noopener">Tooldok</a></p>