Sports

Heart Rate Zone Calculator

Find your five training heart rate zones.

Calculated Output

Zone 2 (60–70%) (bpm) 114

Zone 3 lower (70%) (bpm) 133

Zone 4 lower (80%) (bpm) 152

Zone 5 lower (90%) (bpm) 171

Formula: % of max HR (220 − age)

Step-by-Step Breakdown

1. Values used:

2. Age = 30 yr

4. Zone 2 (60–70%) = 114bpm

5. Zone 3 lower (70%) = 133bpm

6. Zone 4 lower (80%) = 152bpm

7. Zone 5 lower (90%) = 171bpm

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The math behind it

Zones are percentages of max HR (220 − age): Z1 50–60%, Z2 60–70%, Z3 70–80%, Z4 80–90%, Z5 90–100%.

Age 30 (max 190): Zone 2 starts at 114 bpm, Zone 4 at 152 bpm.

Which zone for endurance?

Zone 2 builds aerobic base; higher zones build speed and threshold.