Heart Rate Zone Calculator
Calculate your five heart rate training zones from your maximum heart rate.
If you leave this blank, your maximum heart rate is estimated as 220 − age.
Maximum Heart Rate
These zones are estimates based on your maximum heart rate. Training intensity that feels right for you may differ. For the most accurate zones, use a measured maximum heart rate from a supervised test.
Understanding Heart Rate Training Zones
Heart rate training zones divide the range between rest and your maximum heart rate into bands that correspond to different exercise intensities. Training in a particular zone targets a specific physiological adaptation, from gentle recovery to building peak performance. By expressing each zone as a percentage of your maximum heart rate, you can translate an intended intensity into a concrete bpm range to aim for during a workout.
The Five Zones
| Zone | % of Max HR | Purpose |
|---|---|---|
| Zone 1 – Very Light | 50–60% | Warm-up, recovery, and easy aerobic activity. |
| Zone 2 – Light | 60–70% | Builds general endurance and burns fat efficiently. |
| Zone 3 – Moderate | 70–80% | Improves aerobic fitness and circulation. |
| Zone 4 – Hard | 80–90% | Raises your anaerobic threshold and speed. |
| Zone 5 – Maximum | 90–100% | Develops maximum performance and power; short bursts only. |
How the Zones Are Calculated
Maximum Heart Rate
If you do not provide a measured value, your maximum heart rate is estimated from your age using the common age-based formula. A measured maximum from a supervised test is more accurate and overrides the estimate when entered.
Max HR = 220 − age
Zone Ranges
Each zone is a percentage band of your maximum heart rate. The lower and upper bounds of every zone are calculated as that percentage of your maximum heart rate and rounded to the nearest whole beat per minute. For example, the lower bound of Zone 2 is 60% of your maximum heart rate and the upper bound is 70%.
References
The zone percentages and maximum heart rate formula used in this calculator are based on widely used exercise physiology guidelines:
- American Heart Association. "Target Heart Rates Chart." AHA Target Heart Rates
- American College of Sports Medicine (ACSM). "ACSM's Guidelines for Exercise Testing and Prescription."
- Karvonen, M. J., Kentala, E., & Mustala, O. (1957). "The effects of training on heart rate." Annales Medicinae Experimentalis et Biologiae Fenniae.
Note: This calculator is for informational purposes only and uses population-level estimates. Individual maximum heart rates vary, and the age-based formula can be off by 10–20 bpm for some people. Consult a healthcare professional before starting a new exercise program, especially if you have a heart condition or take medication that affects heart rate.