Heart Rate Zone Calculator

Find your personalised heart rate training zones for fat burn, aerobic, and anaerobic fitness.

Age (years)

Max HR (optional override)

Formula

Max Heart Rate

Zone	%MaxHR	BPM Range	Training Effect

📖 What is the Heart Rate Zone Calculator?

The heart rate zone calculator determines your five personalised training zones based on your maximum heart rate (MHR). Each zone corresponds to a different percentage of your MHR and produces distinct physiological adaptations - making zone-based training one of the most effective frameworks in endurance sports.

Maximum heart rate is the highest number of beats per minute your heart can achieve during all-out exertion. It decreases with age and varies between individuals. While lab testing (VO2 max test) provides the most accurate value, the calculator uses established formulas: the classic 220 minus age, or the more accurate Tanaka formula (208 − 0.7 × age), which performs better for people over 40.

The five training zones each serve a purpose. Zone 1 (50–60% MHR) is pure active recovery - used on rest days to increase blood flow without stress. Zone 2 (60–70% MHR) is the aerobic base zone, where mitochondrial density and fat oxidation are maximised - the zone elite endurance athletes prioritise most. Zone 3 (70–80% MHR) builds aerobic capacity and is comfortable but clearly tiring. Zone 4 (80–90% MHR) is threshold training - improving lactate clearance. Zone 5 (90–100% MHR) is maximum effort, used for short intervals to develop VO2 max and top-end speed.

📐 Formula

Max HR (Classic): MHR = 220 − Age

Max HR (Tanaka): MHR = 208 − 0.7 × Age

Zone 1 (Recovery): 50–60% × MHR

Zone 2 (Aerobic): 60–70% × MHR

Zone 3 (Tempo): 70–80% × MHR

Zone 4 (Threshold): 80–90% × MHR

Zone 5 (Maximum): 90–100% × MHR

📖 How to Use This Calculator

Enter your age - the formula estimates your max HR automatically.

Optionally enter a measured max HR to override the formula (from a fitness test or race effort).

Select a formula - Tanaka is recommended for athletes over 40.

Click Calculate Zones - all 5 zones with bpm ranges and training effects appear.

💡 Example Calculations

Example 1 - 30-year-old runner, classic formula

Max HR = 220 − 30 = 190 bpm

Zone 2 (aerobic base) = 60–70% = 114–133 bpm

Zone 4 (threshold) = 80–90% = 152–171 bpm

Try this example →

Example 2 - 45-year-old cyclist, Tanaka formula

Max HR = 208 − 0.7×45 = 208 − 31.5 = 177 bpm (classic gives 175)

Zone 2 = 106–124 bpm | Zone 5 = 159–177 bpm

Try this example →

Frequently Asked Questions

What are heart rate training zones?+

Heart rate zones divide your cardiovascular effort into 5 ranges, each with different physiological effects. Zone 1 is very light recovery activity; Zone 2 is aerobic base-building (fat burning); Zone 3 is aerobic conditioning; Zone 4 is threshold training; Zone 5 is maximum sprint effort. Training across all zones produces well-rounded fitness.

What is the 220-minus-age formula?+

The most commonly used formula for estimating max heart rate is: Max HR = 220 − Age. This is a statistical average - actual max HR varies ±10–20 bpm between individuals. For more accuracy, use the Tanaka formula: Max HR = 208 − 0.7 × Age, which is more accurate for older athletes.

What is Zone 2 training?+

Zone 2 is 60–70% of max HR - a comfortably aerobic pace where you can hold a conversation but are clearly working. Research by exercise physiologist Iñigo San Millán shows Zone 2 maximises mitochondrial function, fat oxidation, and lactate clearance - the foundation of endurance performance. Most athletes don't do enough of it.

How do I measure my heart rate during exercise?+

Modern options: chest strap heart rate monitors are most accurate (Polar, Garmin HRM). Wrist optical monitors on smartwatches are convenient but less accurate, especially during high-intensity intervals. Perceived effort (RPE scale 1–10) is a reasonable alternative when no monitor is available.

What is resting heart rate?+

Resting HR is measured first thing in the morning before getting out of bed. Normal range: 60–100 bpm. Athletes commonly have resting HR of 40–60 bpm due to larger stroke volume (heart pumping more blood per beat). A resting HR below 60 is bradycardia - normal in athletes but worth discussing with a doctor if you are not athletic.

What heart rate zone burns the most fat?+

Zone 2 (approximately 60-70% of max HR) is called the fat-burning zone because fat contributes around 60-65% of energy at this intensity. However, higher intensity zones burn more total calories per minute, even though fat contributes a smaller percentage. For weight loss, total calorie expenditure matters more than the fat fuel percentage. Zone 2 training is valuable for building aerobic base and cardiovascular health without excessive recovery demands.

How do I calculate my maximum heart rate accurately?+

The most commonly used formula is Max HR = 220 minus age. For a 35-year-old, that gives 185 bpm. This formula has a standard deviation of about 10-12 bpm, so individual max HR can vary significantly. A more accurate formula (Tanaka et al.) is Max HR = 208 minus (0.7 x age). The most accurate method is a supervised maximal effort test. Actual max HR decreases with age but is not improved by fitness training.

Can I train in the fat-burning zone to lose weight faster?+

Zone 2 (fat-burning zone, 60-70% HRmax) burns a higher percentage of calories from fat, but higher-intensity zones burn more total calories in the same time. Total calorie deficit matters more for weight loss than the fuel source. Zone 2 training is valuable for cardiovascular base building and metabolic efficiency, but higher zones improve VO2 max and burn more total calories. A balanced training plan includes both low-intensity aerobic work and higher-intensity intervals.

What is the Karvonen formula for heart rate zones?+

Karvonen formula: Target HR = ((HRmax minus HRrest) x intensity%) + HRrest. This uses Heart Rate Reserve (HRR = HRmax minus HRrest), making zones more personalized than using HRmax alone. If HRmax = 190 and HRrest = 60: Zone 3 (70-80% HRR) = ((130) x 0.70) + 60 to ((130) x 0.80) + 60 = 151-164 bpm. This is more accurate for trained athletes with low resting heart rate.

🔗 Related Calculators

📌 Quick Tips

💡Zone 2 training (60–70% max HR) is the most effective for building aerobic base and fat-burning capacity. Most endurance athletes do 80% of training in Zone 2.

💡For fat loss, Zone 2 burns a higher percentage of fat (vs carbs), but higher intensity zones burn more total calories in less time - both have a role.

💡Your perceived max HR declines with age, but well-trained athletes often have higher max HR than the formula predicts. Lab testing gives the most accurate result.