Heart Rate Zone Calculator
Find your training heart rate zones by age.
What is the Heart Rate Zone Calculator?
A heart rate zone calculator works out your estimated maximum heart rate and the five training zones based on it — ranges used by runners, cyclists and gym-goers to target specific training effects, from fat-burning to maximum effort. It works using the widely used "220 minus age" estimate for maximum heart rate, then calculates each training zone as a percentage band of that maximum (for example, Zone 2 is roughly 60-70% of max HR, associated with fat burning; Zone 4 is 80-90%, associated with anaerobic training). To calculate it manually: max HR = 220 − your age, then multiply that by each zone's lower and upper percentage to get your personal bpm ranges — this population-average formula has significant individual variation, so a lab-based or field max-HR test gives more precise zones.
How it works
This estimates your maximum heart rate using the common "220 minus age" formula, then calculates training zones as percentage bands of that estimated maximum — each zone corresponds to a different training intensity and physiological effect, from very light recovery effort up to maximum intensity.
UK context
The 220-minus-age formula is widely used because it's simple and needs no equipment, but it's a population average with substantial individual variation — some people's actual maximum heart rate can differ from the formula's estimate by quite a margin in either direction, which is exactly why athletes serious about precise zone training often get a proper field or lab max-HR test instead.
Tips
- Zone 2 (light, roughly 60-70% of max) is widely used for building an aerobic base and is sustainable for long durations — it's the zone most endurance training plans emphasise for volume.
- If you have a known actual max heart rate (from a real test), use it directly rather than the age-based estimate for more accurate zones.
- If you're new to structured heart rate training, a chest-strap heart rate monitor is generally more accurate than wrist-based optical sensors, especially during high-intensity efforts.
Frequently asked questions
How accurate is the 220-minus-age formula?
It's a widely used, simple population-average estimate, but individual variation can be significant — some people's true maximum heart rate differs meaningfully from what the formula predicts. A field or lab test gives a more personalised figure.
What's the difference between the heart rate zones?
Each zone represents a different training intensity and effect — lower zones (1-2) build aerobic base and are sustainable for longer, while higher zones (4-5) target anaerobic capacity and top-end fitness but can only be sustained briefly.
A quick note
Uses the common 220-minus-age estimate, a population average with significant individual variation. For precise training zones, a lab-based or field max-HR test is more accurate.