Heart Rate Zones Calculator
Calculate your five training heart rate zones based on age or max heart rate.
Optimize cardio, fat burn, and endurance training.
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Your Heart Rate Zones
Heart rate zones are calculated as percentages of your maximum heart rate (MHR).
Estimated Maximum Heart Rate:
MHR = 220 - Age
The five training zones:
| Zone | Intensity | % of MHR | Purpose |
|---|---|---|---|
| Zone 1 | Very Light | 50–60% | Warm-up, recovery |
| Zone 2 | Light | 60–70% | Fat burning, endurance base |
| Zone 3 | Moderate | 70–80% | Aerobic fitness, stamina |
| Zone 4 | Hard | 80–90% | Speed, performance |
| Zone 5 | Maximum | 90–100% | Sprint, peak effort |
Notes:
- The 220 - age formula is an estimate. Individual max heart rates can vary by 10-20 BPM.
- If you know your actual max heart rate from a test, use that instead.
- Zone 2 is often called the “fat burning zone” because the body uses more fat as fuel at lower intensities.
- Zones 4-5 should only be sustained for short periods.