Heart Rate Zone Calculator

Estimates your maximum heart rate and training zones based on age.

Lilu Baba's Heart Rate Zone Calculator uses the standard 220-minus-age formula to estimate your max heart rate, then breaks it into five common training zones. Informational only, not medical advice.

Age (years)

How to use this calculator

Enter your age.
Your estimated max heart rate and five training zones update instantly.

Estimated Max Heart Rate (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 — Max Effort (90-100%) —

FAQ

Heart Rate Zone Calculator — frequently asked questions

Using the widely-used (though approximate) formula: Max HR = 220 − Age.

Yes — especially if you have any heart conditions or are new to intense exercise, consult a healthcare professional first.