Heart Rate Zones Calculator
Training by heart rate zones lets you tailor the intensity of each workout to a specific goal — burning fat, building your aerobic base, or improving speed. This calculator estimates your maximum heart rate from your age using the classic 220 − age formula, then splits it into 5 zones defined as percentages of that maximum. Each zone shows the beats-per-minute (bpm) range you should aim for.
Maximum heart rate
Zone 1 — Recovery (50-60%)
Zone 2 — Light aerobic (60-70%)
Zone 3 — Aerobic (70-80%)
Zone 4 — Threshold (80-90%)
Zone 5 — Maximum (90-100%)
220 − age is only an estimate with a margin of error of ±10-12 bpm. Consult a health professional before training by heart rate zones.
Publicidad
How it works
Step 1 — Maximum heart rate: 220 − your age. A 30-year-old has an estimated max of 190 bpm. Step 2 — Training zones as a percentage of max HR: Zone 1 recovery (50-60%), Zone 2 light aerobic (60-70%), Zone 3 aerobic (70-80%), Zone 4 threshold (80-90%), Zone 5 maximum (90-100%). Multiply your max HR by each percentage to get the bpm range of the zone.
The 5 heart rate zones and what each is for
Each zone targets a different physiological adaptation. Beginners and long endurance sessions live in zones 1-2, quality and speed work happens in zones 4-5, and zone 3 sits in between. Spending most of your weekly volume in the lower zones and reserving the top zones for short, hard efforts is the backbone of most training plans.
| Zone | % of max HR | Goal |
|---|---|---|
| Zone 1 — Recovery | 50-60% | Warm-up, cool-down and active recovery between efforts. |
| Zone 2 — Light aerobic | 60-70% | Build aerobic base and endurance; fat burning at a comfortable pace. |
| Zone 3 — Aerobic | 70-80% | Improve cardiovascular capacity and efficiency at a steady pace. |
| Zone 4 — Threshold | 80-90% | Raise the anaerobic threshold and speed; demanding effort. |
| Zone 5 — Maximum | 90-100% | Peak power and speed in short intervals; not sustainable for long. |
220 − age and the Tanaka formula
The 220 − age formula is the best known because of its simplicity, but it tends to underestimate maximum heart rate in older people and overestimate it in younger ones. A more accurate alternative from research is the Tanaka formula: max HR = 208 − 0.7 × age. For a 40-year-old both give 180 bpm, but at 60 the classic formula gives 160 while Tanaka gives 166 — a gap that matters when planning training. Either one is only an estimate: the only way to know your true maximum is a supervised stress test.
Publicidad
Preguntas frecuentes
- What is maximum heart rate?
- Your maximum heart rate is the highest number of times your heart can beat in one minute during maximum effort. It is mainly determined by age and decreases as you get older. The most common estimate is 220 minus your age, though it varies from person to person.
- How accurate is the 220 − age formula?
- It is a useful general estimate but has a margin of error of about ±10-12 bpm. It does not account for genetics, fitness level, or medication. For a precise value, a stress test with a sports doctor or cardiologist measures your real maximum heart rate directly.
- What are heart rate training zones for?
- Each zone corresponds to a training goal. Zones 1-2 (50-70%) build your aerobic base and burn fat with low-intensity, sustainable effort. Zone 3 (70-80%) improves aerobic capacity. Zones 4-5 (80-100%) develop threshold and speed with high-intensity efforts that can only be sustained for short periods.
- Which zone burns the most fat?
- Zones 2 and 3 (60-80%) use the highest proportion of fat as fuel, which is why they are called the "fat-burning zone". However, higher-intensity zones burn more total calories per minute. For weight loss, total calorie balance matters more than the specific zone.
- How do I measure my heart rate while training?
- The most reliable way is a chest-strap heart rate monitor, which reads the electrical signal of your heart. Wrist-based optical sensors in smartwatches are convenient but less accurate at high intensities. You can also measure manually by counting your pulse for 15 seconds and multiplying by 4.