Heart Rate Zone Calculator
Calculate your heart rate training zones for different exercise intensities.
Calculate Your Heart Rate Zones
Your Heart Rate Zones
Max heart rate—
Zone 1: Very Light (50-60%)
—
Warm-up, cool-down, recovery
Zone 2: Light (60-70%)
—
Fat burning, endurance base
Zone 3: Moderate (70-80%)
—
Aerobic fitness, cardio workouts
Zone 4: Hard (80-90%)
—
Lactate threshold, performance
Zone 5: Maximum (90-100%)
—
Sprint intervals, max effort
How heart rate zones work
Your max heart rate is estimated as 220 minus your age. Training zones are percentages of your max heart rate.
Maximum heart rate:
Zone calculation:
Example (age 30):
Max HR = 220 - 30 = 190 bpm
Zone 2 (60-70%) = 114-133 bpm
220 - ageZone calculation:
Max HR × percentage rangeExample (age 30):
Max HR = 220 - 30 = 190 bpm
Zone 2 (60-70%) = 114-133 bpm
FAQs
What is max heart rate?
It's the highest number of beats per minute your heart can reach during maximum effort exercise.
Which zone is best for fat loss?
Zone 2 (60-70%) is called the "fat burning zone," but any exercise burns calories. Choose what you can sustain.
How do I measure my heart rate?
Use a fitness watch, chest strap monitor, or check your pulse on your wrist for 15 seconds and multiply by 4.
What's resting heart rate?
Your heart rate when completely relaxed, usually measured first thing in the morning. Lower is generally better.
Is the 220-age formula accurate?
It's an estimate. Your true max HR can vary by ±10-20 bpm. A fitness test gives exact numbers.