Heart Rate Zone Calculator
Find your maximum heart rate and personalized training zones.
Heart Rate Training Zone Calculator
Your Training Zones
How Heart Rate Zones Are Calculated
This calculator estimates your maximum heart rate using the widely used formula 220 minus your age, then breaks it into five common training zones. Each zone targets a different training effect, from easy recovery to maximum-effort intervals.
The 220-minus-age formula is a population average and can be off by 10-15 beats per minute for some individuals, a lab-based fitness test gives a more precise number if you need it.
Frequently Asked Questions
Is the 220-minus-age formula accurate?
It's a widely used estimate, but individual maximum heart rate can vary meaningfully from this formula. Fitness professionals sometimes use alternative formulas or lab testing for more precision.
Which zone should I train in to lose weight?
Zone 2 (fat burn) uses a higher percentage of fat for fuel, but total calories burned across a workout usually matters more than the specific zone for weight loss.
Should I consult a doctor before starting a heart rate training program?
If you have any heart conditions or health concerns, or are new to intense exercise, check with a healthcare provider before starting a structured training program.