Training heart rate zones divide your maximum heart rate into ranges associated with different training effects, from easy recovery pace to maximum effort. This calculator estimates your max heart rate from age and breaks it into the standard five zones.
The formula
For a 30-year-old: estimated max heart rate = 220 − 30 = 190 bpm. Zone 2 (60–70%) would be 190 × 0.60 to 190 × 0.70, or 114–133 bpm.
The five heart rate zones
| Zone | % of max HR | Effort level | Typical use |
|---|---|---|---|
| Zone 1 | 50–60% | Very light | Warm-up, recovery |
| Zone 2 | 60–70% | Light | Fat-burning, base endurance |
| Zone 3 | 70–80% | Moderate | Aerobic fitness building |
| Zone 4 | 80–90% | Hard | Anaerobic threshold training |
| Zone 5 | 90–100% | Maximum | Peak effort, short intervals |
Limitations of the 220-minus-age formula
This is the most widely used estimate, but it's a population average with meaningful individual variation — actual max heart rate can differ from this estimate by 10–20 beats per minute for some people. A supervised fitness test provides a more accurate individual number if precision matters for your training.
Common mistakes
- Treating the estimate as exact. Use it as a reasonable starting reference, and adjust based on how effort actually feels during training.
- Ignoring resting heart rate. More advanced zone calculations (like the Karvonen method) also factor in resting heart rate for a more personalized range — this calculator uses the simpler age-only method.
This tool is for general fitness information only and is not medical advice. Consult a healthcare provider before starting a new exercise program, especially with any heart condition.
Frequently asked questions
How is max heart rate estimated?
The most common formula is 220 minus your age, though this is a population average and actual individual max heart rate can vary by 10–20 beats per minute.
What heart rate zone is best for fat burning?
Zone 2 (60–70% of max heart rate) is commonly associated with fat-burning and base aerobic endurance training, though total calories burned also matters for weight management goals.
Is the 220-minus-age formula accurate for everyone?
It's a reasonable population-level estimate but not precise for every individual. A supervised fitness test gives a more accurate personal max heart rate if you need precision for serious training.