Health & Fitness
Heart Rate Zone Calculator
Find your maximum heart rate and training zones for fat burn, cardio and peak effort.
Free foreverRuns in your browserNo sign-up
190bpm
Estimated maximum heart rate
Zone 1
Very light (recovery)
125–138 bpm
Zone 2
Light (fat burn)
138–151 bpm
Zone 3
Moderate (aerobic)
151–164 bpm
Zone 4
Hard (anaerobic)
164–177 bpm
Zone 5
Maximum (VO2 max)
177–190 bpm
This tool is for general information only and is not medical advice. Talk to a qualified healthcare professional before making health decisions.
About the Heart Rate Zone Calculator
Training in the right heart rate zone helps you get the most from exercise. This calculator estimates your maximum heart rate and the five common training zones.
Enter your age for a quick estimate, or add your resting heart rate to use the more personalised Karvonen method, which bases zones on your heart rate reserve.
Zones cover everything from easy recovery to maximum effort. Everything is calculated in your browser.
Key features
- Estimated maximum heart rate
- Five training zones in bpm
- Optional Karvonen method
- Private, in-browser calculation
How to use
- 1Enter your age.
- 2Optionally add your resting heart rate.
- 3Read your maximum heart rate and zones.
Frequently asked questions
- How is maximum heart rate estimated?
- The common formula is 220 minus your age. It is a rough estimate; individual maximums vary, so use it as a guide.
- What is the fat-burning zone?
- It is roughly 60 to 70 percent of your maximum heart rate, where a higher share of calories comes from fat, though total calorie burn is higher at harder efforts.