Calculate target heart rate zones
Calculate your maximum heart rate and training zones (fat burn, cardio, peak) from your age.
Max HR uses the standard 220 − age estimate, which can be off by 10-15 bpm for any individual. A lab or field fitness test gives a more precise number.
Max heart rate is estimated as 220 minus age.
Percentage bands of your max heart rate, from warm-up to maximum effort.
Use the bpm ranges to pace warm-ups, fat-burn cardio, or high-intensity intervals.
Frequently asked
How is max heart rate calculated?
The standard 220 − age formula. A widely used estimate, though it can be off by 10-15 bpm for any individual. A supervised fitness test gives a more precise number if you need one.
What do the zones mean?
Zone 1-2 (50-70%) is easy, fat-burning effort; Zone 3 (70-80%) is moderate cardio; Zone 4 (80-90%) is hard, performance-building effort; Zone 5 (90-100%) is near-maximal, sustainable only briefly.
Should I train in Zone 5 often?
Generally no. Most training plans emphasize Zone 2-3 work for aerobic base building, with Zone 4-5 reserved for shorter, structured interval sessions.
Is this medical advice?
No. It's a mathematical estimate for general informational purposes only, not medical advice. Anyone with a heart condition or starting a new exercise program should get guidance from a healthcare provider first.