Heart Rate Zone Calculator - Max HR & Training Zones 1-5
Calculate your estimated maximum heart rate and five training zones as percentages of max HR. Use zone ranges to plan cardio intensity for recovery, fat burn, and performance.
Your Details
Max HR = 220 − age, zones 1-5 by percentage.
Heart Rate Zones
Max HR: 185 bpm
Maximum Heart Rate
185 bpm
50-60% max HR · Very light effort, warm-up and recovery
60-70% max HR · Light aerobic, fat burning
70-80% max HR · Moderate aerobic, improved fitness
80-90% max HR · Hard effort, lactate threshold
90-100% max HR · Peak effort, short bursts only
Methodology and limitations
Last reviewed:
Methodology
Estimates maximum heart rate as 220 minus age, then defines five training zones as percentages of max HR (50–60% recovery through 90–100% maximum effort). Optional resting HR refines zones via the Karvonen reserve method.
Limitations
220 − age is a population average; individual max HR can differ by ±10–15 bpm. Cardiac patients and beginners should confirm exercise intensity with a healthcare provider.
Official sources
How Heart Rate Training Zones Work
Calculate your estimated maximum heart rate and five training zones as percentages of max HR. Use zone ranges to plan cardio intensity for recovery, fat burn, and performance.
Method used
The calculator estimates maximum heart rate as 220 minus your age, then defines five training zones as percentages of max HR. If you enter resting heart rate, zones use the Karvonen heart-rate reserve formula for a more personalized range.
Max HR = 220 − age; zone BPM = resting HR + (max HR − resting HR) × zone %
Practical example
A 35-year-old with a resting heart rate of 60 bpm has an estimated max HR of 185 bpm. Zone 2 (endurance) might span roughly 135–145 bpm using the reserve method.
- Age in years
- Optional resting heart rate in bpm
The result shows max HR, each zone's BPM range, percentage band, and training purpose description.
Assumptions
- 220 − age is a population estimate for max HR.
- Resting HR should be measured after sitting quietly for several minutes.
- Zones are for general fitness planning, not cardiac rehab prescriptions.
What this includes
- Max HR estimate, five training zones with BPM ranges, percentage bands, and zone descriptions.
What this excludes
- VO₂ max lab testing, cardiac stress tests, medication effects on heart rate, and pacemaker-specific guidance.
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Frequently Asked Questions
How is maximum heart rate calculated?
This calculator uses the common 220 minus age formula. It is an estimate — actual max HR can vary by ±10-15 bpm depending on fitness and genetics.
What is heart rate Zone 2?
Zone 2 is roughly 60-70% of max HR — a conversational aerobic pace often used for endurance and fat oxidation. Many athletes build a large base in Zone 2.
Should I train in Zone 5 often?
Zone 5 is very high intensity and best used for short intervals. Most weekly training should stay in Zones 1-3 with limited Zone 4-5 work to reduce injury and burnout risk.
Is the 220 minus age formula accurate?
It is a population average, not a personal test. A lab or field max HR test gives better precision, but the formula is widely used for training zone estimates.
What is resting heart rate used for?
Resting HR can indicate fitness — lower values often reflect better cardiovascular conditioning. This calculator displays it for reference; zones use max HR percentages.