Heart Rate Zone Calculator
Calculate your five cardio training zones from your age. Shows the beats-per-minute range for each zone as a percentage of maximum heart rate.
Calculator by Toolsloft ↗- Maximum heart rate
- 190 bpm
- Zone 1 (recovery)
- 95 to 114 bpm
- Zone 2 (endurance)
- 114 to 133 bpm
- Zone 3 (tempo)
- 133 to 152 bpm
- Zone 4 (threshold)
- 152 to 171 bpm
- Zone 5 (maximum)
- 171 to 190 bpm
Cardio plans are usually written in zones, from easy recovery efforts up to all-out intervals. This tool estimates your maximum heart rate from your age and splits it into the standard five zones so you know the beats-per-minute band for each.
How this is calculated
Maximum heart rate is estimated as 220 minus age. Each zone is a band as a percentage of that maximum: zone 1 is 50 to 60 percent, zone 2 is 60 to 70, zone 3 is 70 to 80, zone 4 is 80 to 90, and zone 5 is 90 to 100. These are the widely used percentage-of-maximum zones. For a zone based on resting heart rate too, use the Karvonen method.
How to use
- Enter your age.
- Read your estimated maximum heart rate and the five zone ranges.
- Pick the zone that matches your workout goal, from easy recovery to hard intervals.
Examples
- Age 30:
Max 190 bpm; zone 2 (endurance) 114 to 133 bpm - Age 50:
Max 170 bpm; zone 2 (endurance) 102 to 119 bpm
FAQ
- What are the five heart rate zones for?
- Zone 1 is easy recovery, zone 2 builds aerobic endurance, zone 3 is tempo, zone 4 raises your lactate threshold, and zone 5 is short high-intensity work. Most training time is spent in zones 1 and 2.
- Is 220 minus age accurate?
- It is a useful average but can be off by 10 to 20 beats for an individual. A lab test or a hard field test gives a more personal maximum.