Heart Rate Zones Calculator
Calculate your estimated maximum heart rate and training heart rate zones for fat burning, cardio and peak effort exercise.
Your results
Calculation breakdown
- Max heart rate
- Max HR = 220 − age
- Zone range
- Zone bpm = max HR × zone percentage range
Worked example
A 35-year-old has an estimated maximum heart rate of 185 bpm, with an aerobic Zone 3 range of about 130–148 bpm.
Assumptions
- Uses the widely cited 220 minus age formula; individual max heart rate can vary by 10–15 bpm from this estimate.
- Zones are general training guides, not a medical prescription.
How this calculator works
This calculator estimates your maximum heart rate using the common formula of 220 minus age, then breaks this down into five standard training zones from light warm-up through to maximum effort. Use these zones to guide the intensity of cardio and endurance training sessions.
Frequently asked questions
How is maximum heart rate estimated?
This calculator uses the widely used formula of 220 minus your age; individual maximum heart rate can vary from this estimate.
What is the fat-burning zone?
It typically refers to Zone 2, around 60–70% of maximum heart rate, where a higher proportion of energy comes from fat oxidation.
Should athletes use a different formula?
Some athletes use lab-tested or alternative formulas for greater accuracy; this calculator provides a general population estimate.
Results are estimates only and are not financial, tax, legal or credit advice.