Heart Rate Zone Calculator
Find your five training heart rate zones.
Training zones split effort into easy, moderate and hard heart rate ranges.
How the Math Works
The Heart Rate Zone Calculator uses the widely accepted formula 220 minus your age to estimate your maximum heart rate (HRmax). This value is then multiplied by specific percentages to determine your five training zones: Zone 1 (50-60% of HRmax for recovery), Zone 2 (60-70% for aerobic endurance), Zone 3 (70-80% for tempo training), Zone 4 (80-90% for anaerobic capacity), and Zone 5 (90-100% for peak performance). These percentages translate your estimated HRmax into actionable workout intensities by creating distinct ranges for different training goals.
Practical Applications
To use this calculator, simply enter your age to instantly generate your five heart rate zones. During exercise, compare your current heart rate (measured via chest strap, smartwatch, or manual pulse check) against these zones to ensure you're training at the intended intensity. For example, if your goal is to build endurance, aim to stay within Zone 2; for high-intensity interval training (HIIT), target Zone 4 or 5. This allows precise workout customization and progress tracking over time.
Day-to-Day Use
Understanding your heart rate zones empowers you to optimize workouts for specific fitness goals—whether improving cardiovascular health, burning fat, or enhancing athletic performance. By training within targeted zones, you avoid overexertion during recovery days or under-stimulation during intense sessions, reducing injury risk and accelerating results. Additionally, this knowledge helps you make informed decisions about daily training intensity, ensuring balanced and effective workouts that adapt to your energy levels and schedule.
Worked example
Age 30 (max 190): Zone 2 starts at 114 bpm, Zone 4 at 152 bpm.
FAQ
Which zone for endurance?
Zone 2 builds aerobic base; higher zones build speed and threshold.