Heart Rate Zone Calculator
Calculate your maximum heart rate and target heart rate training zones based on your age, instantly in your browser.
How to use the Heart Rate Calculator
- Enter your age in years.
- Click Run to see your estimated maximum heart rate.
- Use the zone table to pick a target range in beats per minute for your workout, from easy warm-up to maximum effort.
How the Heart Rate Calculator works
The calculator estimates maximum heart rate with the widely used formula 220 − age. Training zones are then percentages of that maximum: about 50 to 60% for warm-up and recovery, 60 to 70% for steady fat-burning endurance work, 70 to 80% for aerobic cardio fitness, 80 to 90% for threshold training, and 90 to 100% for short maximum-effort intervals.
The 220 − age formula is an average and individual maximums can differ by 10 or more beats per minute. If you take medication that affects heart rate or have a heart condition, ask your doctor for personalised targets.
Frequently asked questions
- Is this heart rate calculator free?
- Yes. Calculate your target heart rate zones at no cost, with no account required.
- How is maximum heart rate calculated?
- Maximum heart rate = 220 - age. This is a common estimate, not a precise measurement.
- What are heart rate training zones?
- They are percentage ranges of your maximum heart rate used to target different training intensities, from light warm-up to maximum effort.