Heart Rate Zones
Heart Rate Training Zones
Calculate heart rate zones for different exercise intensities
Enter Your Data
Please enter your age and resting heart rate to calculate heart rate zones
About Heart Rate Zones
Heart rate zones help you optimize exercise intensity based on different training goals. By training within specific heart rate zones, you can more effectively achieve goals such as fat loss, improved endurance, or increased strength. Maximum heart rate is typically estimated using the formula 220 - age.
About this tool
What is Heart Rate Zones?
Calculates 5 heart rate training zones based on your age / maximum heart rate.
What is it for?
Know the target heart rate for fat-burning, aerobic, and anaerobic training so you can train precisely.
How to read your result
The fat-burning zone is about 60–70% of max heart rate, the aerobic zone 70–80%, and the anaerobic zone 80–90%.
Classification & Reference
| Zone | % of max HR | Purpose |
|---|---|---|
| Zone 1 | 50–60% | Recovery / warm-up |
| Zone 2 | 60–70% | Fat burn / endurance |
| Zone 3 | 70–80% | Aerobic fitness |
| Zone 4 | 80–90% | Anaerobic / threshold |
| Zone 5 | 90–100% | Maximum effort |
Formula
Max HR = 220 − age Zone = Max HR × %Frequently asked questions
How do I calculate my maximum heart rate?
A simple estimate is 220 minus your age. For a 30-year-old that's about 190 beats per minute. It's an estimate; individual max heart rates vary.
How do I calculate my 5 heart rate zones?
First estimate your maximum heart rate (about 220 − age), then take percentage bands of it: Zone 1 = 50–60%, Zone 2 = 60–70%, Zone 3 = 70–80%, Zone 4 = 80–90%, Zone 5 = 90–100%. Enter your age above to get all five zones in beats per minute.
What is the fat-burning heart rate zone?
Roughly 60–70% of your max heart rate. You burn a higher share of fat there, but higher-intensity zones burn more total calories per minute.
Which heart rate zone is best for endurance?
Zone 2 (about 60–70%) builds aerobic base and endurance, while Zone 3 (70–80%) improves cardiovascular fitness. Most training should sit in the lower zones.
Is 220 minus age accurate?
It's a popular rough estimate that can be off by 10–12 bpm for many people. For precise zones, a measured or lab-tested max heart rate is better.
What is a good resting heart rate by age?
For most adults a normal resting heart rate is 60–100 bpm, and well-trained people are often 40–60. It changes only modestly with age in adults, while children and teens naturally run higher. A lower resting rate generally reflects better cardiovascular fitness.
How can I lower my resting heart rate?
Regular aerobic exercise is the most effective way to lower your resting heart rate over time. Better sleep, managing stress, staying hydrated, limiting caffeine and alcohol, and not smoking all help too. A sudden, sustained rise in resting heart rate is worth discussing with a doctor.