About the heart rate zone calculator
Heart-rate zones help pace workouts, from easy recovery to hard intervals. This calculator estimates maximum heart rate with the common 220 − age formula and divides it into five zones. Adding your resting heart rate switches to the Karvonen method, which accounts for fitness level.
How to use this calculator
- Enter your age.
- Optionally enter your resting heart rate, measured after waking.
- Use the zones to guide workout intensity.
Worked examples
- Max HR: 220 − 40 = 180 bpm
- Zone 2 (60–70%): 108–126 bpm
Zone 2 is about 108–126 bpm.
Measurement guidance
Resting heart rate
Measure for a full minute right after waking, on several mornings, and use the average.
Frequently asked questions
Is 220 − age accurate?
It’s a rough population estimate; your true maximum may be higher or lower.
Which zone burns fat?
All zones use fat and carbohydrate; focus on a balanced training plan.
Is this medical advice?
No. Ask a doctor before starting intense exercise, especially with heart conditions.