Categories🏋️ Fitness & SportsHeart Rate Zone Calculator

Heart Rate Zone Calculator

Calculate target heart rate training zones (1–5) based on age and resting HR.

Target Heart Rate Training ZonesMax HR: 187 BPM
Zone 1: Warm Up (50–60%)124 – 136 BPM
Zone 2: Fat Burn / Easy (60–70%)136 – 149 BPM
Zone 3: Aerobic / Endurance (70–80%)149 – 162 BPM
Zone 4: Anaerobic / Performance (80–90%)162 – 174 BPM
Zone 5: Maximum / Peak (90–100%)174 – 187 BPM
Estimates for fitness guidance only. Not intended as medical advice.
Guide & Educational Reference
How to Use the Heart Rate Zone Calculator
  1. 1Enter your Age (years).
  2. 2Optionally enter your Resting Heart Rate (BPM) for enhanced Karvonen formula accuracy.
  3. 3View your estimated Maximum Heart Rate and target BPM ranges for Zones 1 through 5.
Target Heart Rate Training Zones

Heart rate zones categorise cardiovascular exercise intensity based on percentages of your Maximum Heart Rate (Max HR). Training in specific zones optimizes aerobic endurance, fat oxidation, and anaerobic performance.

Max HR & Zone Intensity Formulas
1. Estimated Max HR

Standard age-predicted maximum heart rate equation.

Max HR = 220 - Age | Example: 220 - 30 = 190 BPM
2. Training Zones 1–5 Intensity Ranges

Zone 1 (50-60%) | Zone 2 (60-70%) | Zone 3 (70-80%) | Zone 4 (80-90%) | Zone 5 (90-100%)

Zone Min BPM = Max HR × Zone %
Practical Real-World Example
30-Year-Old Athlete (Max HR = 190 BPM)
Zone 2 (60–70%): 190 × 0.60 to 190 × 0.70
→ Zone 2 Target: 114 – 133 BPM (Fat Burn / Easy Endurance)
Age 40, resting HR not entered
Max HR = 208 − 0.7 × 40 = 180 bpm. Zone 2 (60–70%) = 0.60 × 180 to 0.70 × 180
→ Max HR 180; Zone 2 ≈ 108–126 bpm
Age 40, resting HR 60 (Karvonen method)
HRR = 180 − 60 = 120. Zone 2 = 60 + 0.60 × 120 to 60 + 0.70 × 120
→ Zone 2 ≈ 132–144 bpm
Key Considerations & Guidance
  • Fitness Guidance Only: Heart rate zone calculations provide general training estimates and do not replace clinical cardiac evaluations.
  • Age Formula Limitation: The 220 - Age formula carries a standard deviation of ±10-12 BPM across populations.
  • Zone 2 Importance: Low-intensity Zone 2 training builds mitochondrial density and aerobic base without excessive recovery demands.
Frequently Asked Questions

How is maximum heart rate estimated?

The standard formula subtracts your age from 220 (Max HR = 220 - Age).

What is Zone 2 training?

Zone 2 (60-70% Max HR) is an easy conversational pace that builds cardiovascular endurance and metabolic efficiency.

How is maximum heart rate estimated?

With the Tanaka formula: Max HR = 208 − 0.7 × age. Age must be between 1 and 120.

What changes when I enter a resting heart rate?

The calculator switches to the Karvonen (heart-rate-reserve) method: each zone is resting HR + a percentage of (max HR − resting HR), which personalises the zones.

Disclaimer

The heart rate zones provided by this calculator are estimates based on general formulas and are provided for informational and educational purposes only. Maximum heart rate and actual training zones can vary from person to person.

Factors such as age, fitness level, certain medications, heart conditions, and other individual circumstances can affect heart rate and the body's response to exercise. This tool does not provide medical clearance for intense exercise and does not replace professional evaluation.

If you have a medical condition, take medication that affects heart rate, or have questions about the appropriate exercise intensity for you, consult a healthcare professional before using these zones as a training guide. If you experience chest pain, unusual shortness of breath, dizziness, or other concerning symptoms during exercise, stop the activity and seek medical attention.

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