Heart Rate Zone Calculator
Calculate your maximum heart rate and 5 training heart rate zones based on age. Ideal for running, cycling, swimming, and other cardio training intensity planning.
5 Training Zones
What are Heart Rate Zones?
Heart rate zones are ranges of beats per minute (bpm) that correspond to different exercise intensities. Training within specific zones helps optimize your workout results, such as fat burning, endurance improvement, or speed enhancement.
Warm Up / Recovery
Low intensity, ideal for warm-up and recovery training
Fat Burn
Moderate intensity, primarily burns fat for energy
Aerobic Base
Moderate-high intensity, improves cardiovascular fitness and endurance base
Anaerobic Threshold
High intensity, near anaerobic threshold for speed endurance
VO2 Max
Maximum intensity for developing VO2 max and explosive power
Frequently Asked Questions
Have another question? Let us know.
How do I calculate my maximum heart rate most accurately?
220 minus age is the most commonly used estimation formula, but individual variation exists. The most accurate method is through professional cardiopulmonary exercise testing to measure your actual maximum heart rate. The Tanaka formula (208-0.7×age) may be more accurate for middle-aged and older adults.
Which zone should I train in?
It depends on your training goals. Zone 2 (60-70%) is ideal for fat burning and base endurance; Zones 3-4 (70-90%) improve cardiovascular function and speed; Zone 5 (90%+) is for short high-intensity sprint training.
Which zone should beginners start with?
Beginners should start with Zone 2 (60-70% of max HR), aiming for 20-30 minutes per session. At this intensity you can hold a conversation while effectively burning sugar and fat without excessive fatigue.
