How the heart rate zone calculator works
Enter your age and the tool estimates your maximum heart rate and five training zones. If you add your resting heart rate, it uses the more personalized Karvonen method based on your heart rate reserve. The zones express target beats per minute for warming up, building endurance, improving cardio fitness, and pushing near your limit.
Estimating maximum heart rate
The tool estimates maximum heart rate using a widely cited formula of about 208 minus 0.7 times your age, which tends to be more accurate across ages than the older 220 minus age rule. Maximum heart rate is highly individual, so the figure is an approximation. The most accurate value comes from a supervised test.
The five training zones
Zone 1 is very light, good for warm up and recovery. Zone 2 is an easy, conversational effort often linked to building an aerobic base. Zone 3 develops cardio fitness, Zone 4 is hard, near your lactate threshold, and Zone 5 is maximum effort sustainable only briefly. Most endurance training lives in zones 2 and 3.
Training safely
Heart rate zones are a useful guide, but how you feel matters too, and many factors shift your heart rate, including heat, caffeine, sleep, stress, and some medications. These are estimates for general fitness, not medical guidance. If you are new to exercise, pregnant, or have any heart or health condition, talk to a doctor before training by heart rate.
Frequently asked questions
What is my maximum heart rate? Roughly 208 minus 0.7 times your age, though it is an estimate and varies by person.
What is Zone 2 training? An easy, conversational effort around 60 to 70 percent, popular for building aerobic endurance.
What does resting heart rate add? It enables the Karvonen method, which personalizes zones using your heart rate reserve.