Heart Rate Zones Calculator

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About Heart Rate Zones Calculator

The Heart Rate Zones Calculator estimates target heart rate zones from an age-based maximum heart rate (HRmax) using the common formula HRmax ≈ 220 − age. Zone boundaries are then set as percentages of HRmax to help structure training (endurance, tempo, threshold, VO₂max).

How to use this heart rate zones calculator

  1. Enter your age and click Calculate.
  2. Review the five zones (Z1–Z5) shown in bpm and plan your workouts accordingly.
  3. Reassess zones if your fitness changes or after a field test/race.

Typical zone bands (by % of HRmax)

  • Zone 1 (Recovery): 50–60%
  • Zone 2 (Endurance / “fat-burn”): 60–70%
  • Zone 3 (Aerobic / Tempo): 70–80%
  • Zone 4 (Threshold): 80–90%
  • Zone 5 (VO₂max): 90–100%

Disclaimer: Age-based HRmax is an estimate; individual values vary. Medications (e.g., beta-blockers) and conditions affect HR response. For medical questions, consult a clinician.

FAQ

  • How is max heart rate calculated here?
    We use the simple estimate HRmax ≈ 220 − age. It’s a population average; field tests or lab testing are more precise.
  • Which heart rate zone is best for fat loss?
    Zone 2 (≈60–70% HRmax) is popular for fat oxidation and building endurance, but fat loss still depends on overall calorie balance.
  • Why do my watch zones look different?
    Devices use different formulas and may auto-adapt zones. Pick a method and stay consistent for tracking progress.
  • Are chest straps more accurate than wrist sensors?
    Typically yes—especially for intervals and high-intensity work. Wrist optics can lag or misread with motion.
  • How often should I update my zones?
    Recheck after a training block, noticeable fitness change, or a race/field test that suggests a different HRmax.

Disclaimer

The tools provided on this site are intended for educational and informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have about a medical condition. If you think you may have a medical emergency, call your local emergency number immediately.

References