Heart Rate Zone Calculator
Target heart rate zones for training, from your age (and optionally resting heart rate).
Age
Resting heart rate (optional)
bpm
How this is calculated
Max heart rate is estimated as 220 minus your age. If you provide a resting heart rate, this uses the Karvonen formula (more accurate, since it accounts for your fitness level) instead of a simple percentage of max heart rate.
Karvonen: target = ((max HR − resting HR) × intensity%) + resting HR
Example: age 30, resting HR 60 → max HR 190. The "aerobic" zone (70–80%) works out to about 151–164 bpm.
The five zones
- Warm up (50–60%): very light, easy conversation pace
- Fat burn (60–70%): light, sustainable for a long time
- Aerobic / cardio (70–80%): moderate, builds endurance
- Anaerobic (80–90%): hard, improves performance
- Max effort (90–100%): very hard, short bursts only
⚠ This is a general estimate, not medical advice
The 220-minus-age formula is a population average with real individual variation. If you have a heart condition or are new to intense exercise, check with a doctor before training in the higher zones.