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Heart Rate Zones Calculator
Find your estimated maximum heart rate and the five training zones, from warm-up to max effort, based on age.
Maximum heart rate is estimated with the simple "220 minus age" formula and varies between individuals; this tool provides a general estimate only and is not a substitute for professional medical advice; talk to a doctor about decisions affecting your personal health. Talk to a doctor before starting a new exercise program.
What are target heart rate zones?
Your target heart rate zone is a range, expressed as a percentage of your maximum heart rate, that indicates how intense your workout is. This calculator first estimates your maximum heart rate with the common "220 minus age" formula, then splits it into five standard zones: warm-up (50–60%), fat burn (60–70%), aerobic/cardio (70–80%), hard training (80–90%), and maximum effort (90–100%).
Training in the lower zones (warm-up and fat burn) is good for base endurance and recovery, while the higher zones (hard training and max effort) build aerobic capacity and speed. Keep in mind that "220 minus age" is a population average — actual maximum heart rate among people the same age can vary quite a bit. If you have a heart condition or are new to exercise, talk to a doctor before attempting intense training.
Frequently asked questions
What is the 220-minus-age formula?
A simple, widely used estimate for maximum heart rate: 220 minus your age in years. It isn't the most precise method available, but it gives a reasonable estimate for most healthy people.
What do the five zones mean?
Each zone is a percentage of your maximum heart rate: warm-up (50–60%), fat burn (60–70%), aerobic/cardio (70–80%), hard training (80–90%), and maximum effort (90–100%).
Is this number accurate for everyone?
Not exactly. Actual maximum heart rate among people of the same age can differ by ten beats per minute or more; this formula is a starting point, not an exact medical figure.
Which zone is best for burning fat?
The fat-burn zone (60–70% of max heart rate) typically uses a higher percentage of fat for fuel, but higher-intensity zones burn more total calories overall.