Heart Rate Zone Calculator
Find your maximum heart rate and target training zones by age.
Maximum Heart Rate
0 bpm
| Zone 1 — Warm up (50–60%) | — |
| Zone 2 — Fat burn (60–70%) | — |
| Zone 3 — Cardio (70–80%) | — |
| Zone 4 — Hard (80–90%) | — |
| Zone 5 — Peak (90–100%) | — |
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How it works
Maximum heart rate is estimated as 220 − age. Training zones are percentages of that maximum: lower zones build endurance and burn fat, higher zones improve cardiovascular fitness and speed. This is a general estimate — individual maximums vary.