Heart Rate Zones Calculator

Age

years

Max Heart Rate

—

bpm

Zone 1 (Warm Up: 50-60%)

—

bpm

Zone 2 (Fat Burn: 60-70%)

—

bpm

Zone 3 (Cardio: 70-80%)

—

bpm

Zone 4 (Hard: 80-90%)

—

bpm

Zone 5 (Max: 90-100%)

—

bpm

Formula: Max HR = 220 − Age; Zone = Max HR × percentage range

Heart rate zones help you train at the right intensity for your goals — whether fat loss, endurance, or peak performance.

Max HR = 220 − Age; Zone = Max HR × percentage range

Max HR ≈ 220 − age. Each zone is a percentage range of max HR.

Age 30 = Max HR: 190; Zone 2: 114-133

220-30=190; 60%=114, 70%=133

Frequently Asked Questions

How is max heart rate calculated?

The most common formula is 220 minus your age. More accurate formulas exist (Tanaka: 208 − 0.7 × age) but 220 − age is standard.

Which zone is best for fat burning?

Zone 2 (60-70% max HR) is the "fat burn zone," but higher intensity zones burn more total calories per minute.

Is it safe to exercise in Zone 5?

Zone 5 is for short intervals only and should be attempted by fit individuals. Consult a doctor before high-intensity training.