About the Heart Rate Zone Calculator
Find your estimated maximum heart rate and the five heart-rate zones for training, from easy recovery to maximum effort. Add your resting heart rate for more personal zones.
Key features
- Estimated maximum heart rate
- Five training zones in beats per minute
- Karvonen method with resting heart rate
- Classic or Tanaka max-HR formula
- Zone purposes explained
- Instant results
Train in the right zone
Heart-rate zones help you train at the right intensity: easy days easy, hard days hard. Enter your age (and resting heart rate, if you know it) to get your five zones.
The five zones
| Zone | % of max | Feels like | Benefit |
|---|---|---|---|
| 1 | 50–60% | Very easy | Recovery, warm-up |
| 2 | 60–70% | Easy, can chat | Endurance, fat use |
| 3 | 70–80% | Moderate | Aerobic fitness |
| 4 | 80–90% | Hard | Lactate threshold, speed |
| 5 | 90–100% | All out | Maximum performance |
Example for age 30
Estimated max heart rate: 190 bpm (220 − 30). Zone 2 is 114–133 bpm; zone 4 is 152–171 bpm.
If you have a heart condition or take medication that affects your heart rate, ask your doctor before training by heart rate.
Related calculators
Pace calculator, calories burned calculator, and BMR calculator.
How to use the Heart Rate Zone Calculator
- Enter your numbers in the fields above. Units and options can be changed at any time.
- The result updates instantly as you type; there's no calculate button to press.
- Check the breakdown under the main result for the details behind the number.
- Adjust the inputs to compare scenarios, for example a different rate or term.