About this calculator
Enter your age; add your resting heart rate, or your measured maximum, for more personal zones.
How to use it
- Enter your age.
- Optionally enter resting and maximum heart rate.
- Read the five zones.
The formula
Zone limit = (max − resting) × % + resting (or max × % without resting HR)
- max
- measured, or 220 − age
- zones
- 50–60, 60–70, 70–80, 80–90, 90–100%
Worked example
Age 30, resting heart rate 60
- Max = 190 bpm; heart rate reserve = 130.
- Zone 2 (60–70%): 138–151 bpm.
- Zone 4 (80–90%): 164–177 bpm.
What the result means
Most improvement comes from lots of easy Zone 2 work with a little hard Zone 4 and 5 training.
Assumptions
- No medicines that change heart rate.
Limitations
- 220 − age is an estimate; a measured maximum is better.
Frequently asked questions
What is Zone 2 training?
Easy, steady exercise at about 60% to 70% effort, where you can still talk.
How do I find my real maximum heart rate?
From a hard, supervised test or the highest reading in a hard race.
What is the difference from the target heart rate calculator?
That one gives moderate and vigorous ranges for general health; this one gives five zones for training.
Not medical advice. This calculator is a general screening tool and cannot diagnose any condition. Results are estimates. Please talk to a doctor or a qualified health professional about your health and before making changes to diet, exercise or treatment.
Last reviewed on 1 October 2026. Found a mistake? Tell us.