Heart rate zones calculator
Enter your age to get your max heart rate and 5 training zones.
Heart rate zones calculator
Calculate your maximum heart rate and the five training zones from your age, so you can train at the right intensity for warm-up, fat burning, endurance or peak effort.
How it works
Maximum heart rate is estimated as 220 − age. Each zone is a percentage band of that maximum: Zone 1 (50–60%) warm-up, Zone 2 (60–70%) fat burn, Zone 3 (70–80%) aerobic, Zone 4 (80–90%) anaerobic, Zone 5 (90–100%) maximum.
Frequently asked questions
How accurate is 220 − age? It’s a rough estimate; individual max heart rate can vary by ±10–12 bpm. A lab or field test is more precise.
Which zone burns the most fat? Zones 2–3 burn a higher share of fat, but higher zones burn more total calories.