Heart Rate Zones Calculator
Calculate your 5 heart rate training zones based on age or max heart rate
Enter your age above to calculate your heart rate training zones.
What are Heart Rate Training Zones?
Heart rate training zones are ranges of heart rate intensity used to target specific physiological adaptations during exercise. By training in different zones, you can improve fat burning, aerobic endurance, speed, and peak performance. The 5-zone model is based on a percentage of your maximum heart rate (MHR), which is commonly estimated as 220 minus your age.
How to Use the Heart Rate Zones Calculator
- Enter your age to auto-calculate your estimated max heart rate (220 − age)
- Or enter a known max heart rate from a fitness test for more accuracy
- Your 5 training zones are displayed instantly with BPM ranges
- Use a heart rate monitor during workouts to stay in your target zone
Features
- 5-zone model based on percentage of max heart rate
- Auto-calculates max HR from age using the 220 − age formula
- Supports custom max heart rate for precision training
- Color-coded zones for quick visual reference
- Descriptions of each zone's training purpose
Frequently Asked Questions
How accurate is the 220 − age formula?
The 220 − age formula is a widely used estimate but has a standard deviation of about ±10–12 bpm. For more accurate results, perform a max heart rate test under supervision or use a lab-measured value.
Which zone is best for weight loss?
Zone 2 (Fat Burn, 60–70% MHR) burns the highest proportion of calories from fat. However, higher-intensity zones burn more total calories per minute, which can also support weight loss.
How long should I train in each zone?
Most training plans recommend spending 70–80% of workout time in Zones 1–2 for base building, and 20–30% in Zones 3–5 for performance gains. Zone 5 sessions should be short and infrequent to allow adequate recovery.