Heart Rate Zone Calculator
Calculate your maximum heart rate and the five training zones (warm-up, fat burn, aerobic, anaerobic, max) from your age and resting heart rate.
220 − age is outdated and is provided only as an optional comparison.
Formula HRmax has ±10 bpm individual spread — a measured max from a recent race is more reliable.
Beta-blockers lower HR — zones don't apply.
| Zone | Intensity | Range (bpm) | RPE (1–10) | Talk test |
|---|
| Training goal | Target zone | When to use |
|---|
Training pace? Pace calculator · calories per run: Calories burned · daily macros: Macro calculator.
Train by heart rate
Heart-rate zones help organize easy recovery, aerobic endurance, tempo work, and hard intervals. Zone 2 may have a higher share of fat oxidation, but total calories matter for fat loss.
FAQ
How is maximum heart rate found?
The default estimate is Tanaka: 208 − 0.7 × age. The older 220 − age formula remains as an optional comparison, while a measured HRmax takes priority over either estimate.
How does resting heart rate change the zones?
When resting heart rate is entered, the tool uses Karvonen heart-rate reserve: HRR = HRmax − RHR, then each boundary is RHR + HRR × intensity.
What are the five zones?
Zone 1 is very easy, Zone 2 is easy aerobic work, Zone 3 is moderate, Zone 4 is hard, and Zone 5 is a near-maximal effort. Each result includes bpm, RPE, and a talk-test cue.
Does Zone 2 guarantee fat loss?
No. Zone 2 can use a higher share of fat oxidation, but total calories matter for fat loss.
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