Heart Rate Zone Calculator – Calculate Optimal Training Heart Rate Zones Based on Age
The heart rate zone calculator determines training heart rate zones based on maximum heart rate. Enter your age or measured max heart rate to get five heart rate zones with goals and training effects.
The tool uses both the simple 220-age formula and the more accurate Karvonen method with resting heart rate. You'll see each zone's heart rate range, duration, and training effect: fat burning, endurance, anaerobic threshold, and maximum performance.
What are the Training Heart Rate Zones?
Zone 1 (50–60% max): active recovery. Zone 2 (60–70%): base endurance and fat burning. Zone 3 (70–80%): aerobic endurance. Zone 4 (80–90%): anaerobic threshold, competitive fitness. Zone 5 (90–100%): maximum power, short intervals. Most training sessions should be done in zones 2–3.
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Browse all tools →The heart rate zone calculator estimates training heart rate zones based on age and resting heart rate. A useful tool for athletes who want to train at the right intensity.
Enter your age and resting heart rate, and the calculator computes heart rate zones for different training purposes.
- Calculate maximum heart rate and heart rate zones (1–5) using Karvonen formula.
- See heart rate ranges and purpose for each zone.
- Apply results to running, cycling, swimming, and other endurance training.
Heart rate zones are indicative – individual differences in maximum heart rate are significant.
- Age-based formula (220 – age) is rough estimate – actual maximum heart rate may differ by ±10–15 beats.
- Including resting heart rate (Karvonen formula) gives more accurate result than age alone.
- Train mainly in zones 1–3 and do harder sessions deliberately.
Heart rate zones are training planning tools, not medical measurements.
- Those with heart conditions or taking medications should consult a doctor before intensive training.
- Most accurate maximum heart rate comes from maximal heart rate test – not formulas.
- Calculator doesn't store your data – you can use it without concern.