How is maximum heart rate estimated?

The simple formula 220 minus age is used here. It is a rough average; individual variation is large, and a lab test gives the true value.

Which zone should I train in?

Most aerobic fitness is built in zones 2–3 (60–80% of max). Zone 4–5 work is intense and should be limited to a few sessions per week.

Are these zones accurate for everyone?

They are estimates. Some formulas (Tanaka, Karvonen) suit different populations better. Use them as a guide and adjust by perceived effort and recovery.

How is maximum heart rate estimated?

The simple formula 220 minus age is used here. It is a rough average; individual variation is large, and a lab test gives the true value. Other formulas such as Tanaka suit some populations better.

Which zone should I train in?

Most aerobic fitness is built in Zones 2–3 (60–80% of max). Zone 4–5 work is intense and should be limited to a few sessions per week with adequate recovery.

Health & Fitness Calculators

Heart Rate Training Zones Calculator

Training by heart-rate zone helps you pace cardio sessions: lower zones build aerobic base and recovery, higher zones build speed and VO2 max. Zones are derived from your estimated maximum heart rate, which falls with age.

Enter your age. The calculator returns your estimated maximum heart rate (220 minus age) and five training zones as beats-per-minute ranges.

Use it to pace cardio sessions deliberately — easy base work in the lower zones, harder intervals up top — instead of drifting at one effort every session.

Ageyrs

Enter your values to see the result.

How this is calculated

Training by heart-rate zone helps you pace cardio: lower zones build an aerobic base and aid recovery, higher zones build speed and VO2 max. This calculator estimates your maximum heart rate as 220 minus your age, then expresses five zones as percentages of that maximum: Zone 1 at 50–60%, Zone 2 at 60–70%, Zone 3 at 70–80%, Zone 4 at 80–90%, and Zone 5 at 90–100%. Each zone is shown as a beats-per-minute range.

Most aerobic fitness is built in Zones 2 and 3 (60–80% of max), which you can sustain for long sessions. Zone 4 and 5 work is intense and should be limited to a few shorter sessions per week, with adequate recovery.

The 220-minus-age formula is a rough population average; individual maximum heart rate varies considerably and can only be measured accurately in a lab test. Other formulas (Tanaka, Gellish) suit some populations better. The zones also assume a healthy heart and do not account for medications that raise or lower heart rate (such as beta blockers), training history, or heat and dehydration, which all shift the numbers. Use the zones as a guide alongside perceived effort.

Worked example

A 30-year-old adult.

1Max heart rate = 220 − 30 = 190 bpm.
2Zone 2 (60–70%) = 190 × 0.60 to 190 × 0.70 = 114–133 bpm.
3Zone 4 (80–90%) = 152–171 bpm — hard intervals territory.

Frequently asked questions

How is maximum heart rate estimated?: The simple formula 220 minus age is used here. It is a rough average; individual variation is large, and a lab test gives the true value.
Which zone should I train in?: Most aerobic fitness is built in zones 2–3 (60–80% of max). Zone 4–5 work is intense and should be limited to a few sessions per week.
Are these zones accurate for everyone?: They are estimates. Some formulas (Tanaka, Karvonen) suit different populations better. Use them as a guide and adjust by perceived effort and recovery.
How is maximum heart rate estimated?: The simple formula 220 minus age is used here. It is a rough average; individual variation is large, and a lab test gives the true value. Other formulas such as Tanaka suit some populations better.
Which zone should I train in?: Most aerobic fitness is built in Zones 2–3 (60–80% of max). Zone 4–5 work is intense and should be limited to a few sessions per week with adequate recovery.

Related calculators

Method: 220-minus-age max heart rate with five percentage zones. No external data source. Last updated: September 2026.

These results are general estimates from established formulas and are not medical advice. They depend on the accuracy of the values you enter and on individual factors the formulas cannot capture. Consult a qualified healthcare professional before making decisions about your diet, training or treatment.