Heart Rate Zone Calculator | Training Zones by Age
Calculate heart-rate training zones from age and resting heart rate to estimate easy, fat-burn, aerobic, threshold, and maximum effort ranges.
Calculate Heart Rate Training Zones
Enter age and resting heart rate to estimate five training zones for easy runs, endurance work, aerobic sessions, threshold training, and high-intensity efforts.
Use Zones as Training Estimates
Heart rate varies with heat, fatigue, stress, caffeine, medication, fitness level, and device accuracy. Confirm training targets with a coach or clinician when health risk matters.
When Heart Rate Zones Help
Use zones for running, cycling, rowing, cardio workouts, base training, recovery days, and understanding whether a session is easy, moderate, or intense.
About This Tool
Heart Rate Zone Calculator determines your five training zones based on your maximum heart rate or age. Each zone corresponds to a different exercise intensity with distinct physiological benefits from fat burning to peak anaerobic effort.
When to Use It
Use this when setting up a heart rate monitor for structured training, when following a training plan that specifies zones, or when ensuring your workouts stay within the right intensity range for your fitness goals.
How to Use
- Enter your age or your measured maximum heart rate.
- Click Calculate to see your five heart rate zones.
- Note the beats per minute ranges for each zone.
- Set these values in your fitness tracker or sports watch.
Frequently Asked Questions
How is maximum heart rate estimated?
The standard formula is 220 minus age. This is an estimate. A graded exercise test provides a more accurate measured maximum.
Which zone burns the most fat?
Zone 2 (60 to 70 percent of maximum) uses fat as the primary fuel. However, higher intensity zones burn more total calories per minute.
What is Zone 5 used for?
Zone 5 (90 to 100 percent of maximum) is used for short maximum-effort intervals. It improves anaerobic capacity and top-end speed but cannot be sustained for long periods.