Heart Rate Zone Calculator

Heart Rate Zone Calculator

Calculate your heart rate zones based on your age or maximum heart rate.

Your age (years)
Max heart rate (bpm)
Zone 1 - very easy 0-60% 0-108
Zone 2 - easy 60-70% 108-126
Zone 3 - moderate 70-80% 126-144
Zone 4 - hard 80-90% 144-162
Zone 5 - maximum 90-100% 162-180

What are heart rate zones?

Heart rate zones are ranges of heart rates which describe the effect excersise is having on your training. Heart rate zones are unique to each individual, and can be estimated using a number of methods. The calculator above uses a simple estimate based on maximum heart rate, which is a rough estimate. There are 5 different heart rate zones:

  • Zone 1 - very light, for warming up or active recovery.
  • Zone 2 - light, for improving endurance, burning fat, and active recovery.
  • Zone 3 - moderate, for improving aerobic fitness.
  • Zone 4 - hard, for improving maximum performance capacity.
  • Zone 5 - maxiumum effort, improving anaerobic performance.

What is my maximum heart rate?

Your maximum heart rate is the highest number of beats per minute your heart can reach. You can use the hightest heart rate you have ever found during training. If you are unsure what this is, you can use age to esimate it as described below.

How is aged used?

If given, maxiumum heart rate is esimated using the standard 220 - age formula.