Heart Rate Zone Calculator
Calculate your max heart rate and 5 training zones by age — fat burn, cardio, and peak zones with target BPM ranges
Simple: zones as % of max HR (220 − age)
Estimated Max Heart Rate
190 bpm
Training Zones
Zone 1 — Warm Up
Very light effort. Warm-up and recovery.
95–114
50–60%
Zone 2 — Fat Burn
Light effort. Builds aerobic base, burns fat.
114–133
60–70%
Zone 3 — Aerobic
Moderate effort. Improves cardiovascular fitness.
133–152
70–80%
Zone 4 — Anaerobic
Hard effort. Increases speed and power.
152–171
80–90%
Zone 5 — Maximum / Peak
Maximum effort. Short bursts only.
171–190
90–100%
Based on the 220 − age formula. Individual max HR can vary by ±10–20 bpm. Consult a physician before starting a new training program.
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