Heart Rate Zone Calculator
Enter your age to estimate your maximum heart rate and see the five standard training zones — from light warm-up to maximum effort — used to guide cardio and endurance training intensity.
How the Heart Rate Zone formula works
A widely used estimate for maximum heart rate:
Max HR = 220 − age
Training zones are then expressed as percentage ranges of that max: Zone 1 (50–60%), Zone 2 (60–70%), Zone 3 (70–80%), Zone 4 (80–90%), Zone 5 (90–100%).
Step-by-step calculation
- Estimate maximum heart rate by subtracting your age from 220.
- Multiply max heart rate by each zone's percentage range to get that zone's beats-per-minute range.
Worked example
A 35-year-old: Max HR = 220 − 35 = 185 bpm. Zone 2 (fat-burning, 60–70%) = 111–130 bpm. Zone 4 (hard, 80–90%) = 148–167 bpm.
Frequently asked questions
How accurate is the 220-minus-age formula?
It's a widely used, simple estimate, but individual max heart rate can vary by 10-20 beats from this formula depending on genetics and fitness level. A lab or field fitness test provides a more personalized number if precision matters.
Which zone should I train in?
It depends on your goal: Zone 2 is commonly used for building aerobic base and fat metabolism, Zone 3–4 for improving cardiovascular fitness, and Zone 5 for short, high-intensity efforts. Most training plans mix zones across the week.