Heart Rate Zone Calculator – Max Heart Rate & Training Zones
Use this free heart rate zone calculator to find your max heart rate and your five training zones in beats per minute. Enter your age, add your resting heart rate for personalised Karvonen zones, and see which zone suits fat burn, endurance and speed.
Heart rate zone calculator
Enter your age, then press calculate.
What are heart rate zones?
Heart rate zones split your effort into five bands, each a percentage of your maximum heart rate. Training in different zones builds different fitness: easy zones build endurance and aid recovery, while hard zones raise speed and power. This heart rate zone calculator estimates your max heart rate from your age, then gives the beats per minute (bpm) range for each training zone.
How to calculate your max heart rate
The old rule is 220 minus your age. Research on a large group of adults found that 208 minus 0.7 times your age is more accurate, especially for people over 40, so that is the default here. Worked example: a 35-year-old has a Tanaka max of 208 − 24.5 = 183.5, or about 184 bpm, compared with 185 using the classic rule. Both are estimates, and individual max heart rates can differ by 10 or more beats.
If you enter your resting heart rate, the calculator switches to the Karvonen (heart rate reserve) method, which accounts for fitness. It uses the formula (max − resting) × intensity + resting. Measure resting heart rate first thing in the morning before getting out of bed.
The five training zones
| Zone | % of max | Feels like | Best for |
|---|---|---|---|
| 1 | 50 to 60% | Very easy | Warm-up, recovery |
| 2 | 60 to 70% | Easy, can chat | Fat-burn and aerobic base |
| 3 | 70 to 80% | Steady, short sentences | Aerobic fitness |
| 4 | 80 to 90% | Hard | Threshold, race pace |
| 5 | 90 to 100% | All out | Short intervals, speed |
For general health, most of your training can sit in zones 2 and 3, with a little time in zones 4 and 5 once you are fit. The fat-burn zone is usually zone 2, but total energy burned over the session matters more for weight loss than which zone you used.
Resting heart rate and what it tells you
A typical adult resting heart rate is 60 to 100 bpm, and fitter people often sit lower. A steadily falling resting rate is a good sign that your fitness is improving. A resting rate that is unusually high or low for you, or any chest pain or dizziness, is a reason to see your doctor.
Fuel and hydration for training
Hydration affects heart rate, since being dehydrated makes your heart work harder at the same pace. Plan fluids with the water intake calculator, and estimate the energy cost of sessions with the calorie calculator for walking, running and cycling. Browse hydration, electrolytes, pre workout and protein bars. If you use caffeine before training, track it with the caffeine calculator.
Frequently asked questions
What is my max heart rate?
A common estimate is 208 minus 0.7 times your age, or 220 minus your age. A 40-year-old is about 180 bpm. Only a supervised test shows your true maximum.
What heart rate zone is best for fat burning?
Zone 2, around 60 to 70 percent of your max, is often called the fat-burn zone. Higher zones burn more energy per minute, so a mix works well.
What is the Karvonen formula?
It is (max heart rate − resting heart rate) × intensity + resting heart rate. It personalises zones using your resting heart rate.
What is a good resting heart rate?
Most adults sit between 60 and 100 bpm. Well-trained people may be lower. See your doctor if you are concerned.
Should I trust the heart rate on my watch?
Wrist sensors are fine for steady efforts but can lag during intervals. A chest strap is more accurate if you rely on zones.
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General information only, not medical advice. Heart rate zones are estimates. If you have a heart condition, take medication that affects heart rate, are pregnant or feel unwell during exercise, speak to your doctor before training by zones.