Heart Rate Zone Calculator
The Heart Rate Zone Calculator determines your target heart rate zones for exercise. Training in the right heart rate zone helps you optimize your workouts — whether your goal is fat burning, endurance, or maximum performance. This calculator uses your age and resting heart rate to calculate five training zones, from very light to maximum effort. Each zone targets different fitness goals and energy systems.
Formula
Maximum Heart Rate (MHR): MHR = 220 - age (simple) MHR = 208 - 0.7 x age (Tanaka, more accurate) Heart Rate Zones (% of MHR): - Zone 1 (Very light): 50-60% - Zone 2 (Light): 60-70% - Zone 3 (Moderate): 70-80% - Zone 4 (Hard): 80-90% - Zone 5 (Maximum): 90-100%
Example
Age: 30 years MHR = 220 - 30 = 190 bpm Zone 1: 95-114 bpm (50-60%) Zone 2: 114-133 bpm (60-70%) Zone 3: 133-152 bpm (70-80%) Zone 4: 152-171 bpm (80-90%) Zone 5: 171-190 bpm (90-100%)
How to Use
- Enter your age
- Optionally enter your resting heart rate for more accuracy
- The calculator shows your MHR and five training zones
- Choose the zone that matches your fitness goal
- Monitor your heart rate during exercise
Frequently Asked Questions
What is maximum heart rate?
Maximum heart rate (MHR) is the highest heart rate you can achieve during exercise. It decreases with age. The formula 220-age is a rough estimate; the Tanaka formula (208 - 0.7 x age) is more accurate. Individual variation can be 10-15 bpm.
Which zone is best for fat burning?
Zone 2 (60-70% of MHR) is often called the 'fat burning zone' because a higher percentage of calories come from fat. However, higher intensity zones burn more total calories. For overall fat loss, focus on total calories burned rather than the specific zone.
How long should I exercise in each zone?
For general fitness: 150 minutes/week in Zone 2-3. For endurance: longer sessions in Zone 2-3. For performance: include Zone 4-5 intervals (1-2 minutes) with recovery. Mix zones for balanced fitness.
How do I measure my heart rate during exercise?
Use a fitness tracker, smartwatch, or chest strap monitor for real-time heart rate. You can also check manually: count pulse for 15 seconds and multiply by 4. Fitness trackers are more convenient and accurate during exercise.
Is it dangerous to exercise at maximum heart rate?
For healthy individuals, brief periods at high heart rate (Zone 5) are safe and beneficial for performance. However, if you have heart conditions, are new to exercise, or are over 40, consult a doctor before high-intensity training. Stop if you feel dizzy or chest pain.