Heart Rate Training Zones Calculator

Calculate your 5 heart rate training zones based on age or measured max heart rate.

Age

Max HR (override)

Resting HR (bpm)

Heart Rate Zones Calculator — Frequently Asked Questions

Zones are based on your maximum heart rate (roughly 220 minus age) split into percentage ranges for warm-up, fat burn, cardio, and peak.

Training in the right zone helps you target fat burning, endurance, or performance more effectively and safely.

The 220-minus-age formula is a common estimate. For precise zones, a measured maximum heart rate is more accurate.