Fitness
Heart Rate Zone Calculator
Find your estimated maximum heart rate and the five training zones based on it.
Fitness
Find your estimated maximum heart rate and the five training zones based on it.
Estimated max heart rate
Zone 1–2 build an aerobic base and burn a higher proportion of fat.
Zone 3 improves general cardiovascular fitness.
Zone 4–5 build speed and power, but aren't sustainable for long.
This calculator uses the classic formula: Maximum heart rate = 220 − age. It's a population-average estimate, not a measured value — actual maximum heart rate can vary by 10-15 beats per minute or more from person to person at the same age.
Each zone is expressed as a percentage of your estimated maximum heart rate. Training at different zones emphasizes different physiological adaptations, from fat metabolism at lower intensities to speed and power at the highest.
Fitness trackers and lab tests (like a graded exercise test) can measure your actual maximum heart rate more precisely than the age-based formula. If heart-rate training matters a lot to you, consider a proper field or lab test rather than relying solely on the formula.
It's a widely used estimate, but individual variation is significant. Athletes, medication use, and genetics can all shift your actual maximum heart rate above or below the formula's prediction.
Many endurance training plans spend the majority of time in Zones 1–2, with smaller amounts of higher-intensity work in Zones 3–5. The right mix depends on your specific goals.
Brief periods in Zone 5 are normal during high-intensity intervals for many healthy people, but if you feel dizzy, unusually breathless, or unwell, stop and rest. Anyone with a heart condition should get medical clearance before high-intensity training.