Heart Rate Zone Calculator
See your five heart rate training zones (50-100% of max heart rate) based on your age.
- Free to use
- Accurate results
- No registration required
- Works on all devices
Your result
190 bpm
Estimated max heart rate
AI explanation
Formula
Max HR = 220 − age. Each zone = a percentage band of max HR (50-60%, 60-70%, 70-80%, 80-90%, 90-100%)Worked example
Age 30
| Field | Value |
|---|---|
| Age | 30 |
| Estimated max heart rate | 190 |
| Zone 1 low (50%) | 95 |
| Zone 5 high (100%) | 190 |
Assumptions
- Max heart rate is estimated with the standard 220 − age formula.
- Zone boundaries are simple percentage bands of max HR (not the heart-rate-reserve/Karvonen method used by the Target Heart Rate Calculator).
- Informational only — not personalized medical advice.
Frequently asked questions
What are heart rate training zones used for?
They help structure training intensity — lower zones (1-2) build aerobic base and aid recovery, middle zones (3) build endurance, and higher zones (4-5) build speed and anaerobic capacity.
How is this different from the Target Heart Rate Calculator?
This calculator uses simple percentage-of-max-HR zones. The Target Heart Rate Calculator uses the Karvonen (heart rate reserve) method, which also factors in your resting heart rate for a more personalized range.
Which zone should I train in most often?
Most training plans emphasize Zone 2 (60-70%) for a large share of weekly volume, since it builds aerobic fitness with lower recovery cost, with occasional higher-intensity sessions.
Related calculators
Sources
- ACSM's Guidelines for Exercise Testing and Prescription — American College of Sports Medicine. Effective 01-01-2021, reviewed 13-09-2026.
This calculator provides a general estimate only and does not constitute personalized medical advice. Consult a doctor before starting a new exercise program, especially if you have a heart condition.
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