Heart Rate Zones Calculator – Find Your Target Heart Rate Zones
Train smarter with our heart rate zones calculator. Discover your five heart rate training zones to optimize fat burn, aerobic fitness, and peak performance.
Enter Your Age
Input your current age to calculate your estimated maximum heart rate.
Get Your Max Heart Rate
The calculator uses the standard formula (220 - age) to estimate your maximum heart rate.
View Your Training Zones
See all five heart rate zones with target BPM ranges and training benefits for each.
✓Five Complete Training Zones
From Zone 1 recovery to Zone 5 maximum effort, get target ranges for all training intensities.
✓Zone Descriptions Included
Each zone includes explanation of training benefits so you know when to use each intensity.
✓Standard 220-Age Formula
Uses the widely accepted maximum heart rate formula for consistent, comparable results.
✓Instant Calculation
Get all your training zones immediately without manual math or reference charts.
✓Clear BPM Display
Large, easy-to-read numbers show exact beats per minute for each zone boundary.
What are the 5 heart rate training zones?
Zone 1 (50-60% max HR) is very light recovery. Zone 2 (60-70%) burns fat and builds base fitness. Zone 3 (70-80%) improves aerobic capacity. Zone 4 (80-90%) builds anaerobic threshold. Zone 5 (90-100%) is maximum effort for peak performance.
Which zone is best for fat burning?
Zone 2 (60-70% of max heart rate) is often called the fat-burning zone. At this intensity, your body uses a higher percentage of fat for fuel. However, total calorie burn matters more for weight loss than the fuel source.
How accurate is the 220 minus age formula?
The 220-age formula gives a reasonable estimate but can vary by ±10-12 bpm for individuals. It is less accurate for very fit athletes and older adults. For precise zones, consider a lab test or field test to find your actual maximum heart rate.
How do I measure my heart rate during exercise?
Use a chest strap monitor for most accuracy, or a wrist-based optical sensor for convenience. You can also manually check your pulse at your wrist or neck for 15 seconds and multiply by 4.
Should I train in Zone 5?
Zone 5 training is very demanding and should be used sparingly. Most athletes benefit from spending 80% of training time in Zones 1-3 and only 20% in Zones 4-5. Zone 5 intervals are effective but require adequate recovery.
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