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Training at the right intensity matters as much as training at all — different heart rate zones target different fitness adaptations, from fat-burning endurance work to maximum-effort intervals.
This calculator estimates your maximum heart rate using the widely-known "220 minus age" formula, then breaks it into the five standard training zones.
How it works
Enter your age. The tool estimates your maximum heart rate as 220 minus your age, then calculates each of the five standard training zones as a percentage range of that estimated maximum.
- Enter age.
- Click Calculate to see your results.
Examples
Zones for a 30-year-old
A 30-year-old has an estimated max heart rate of 190 bpm, putting Zone 2 (light, fat-burning) at roughly 114-133 bpm.
Who should use it
- Setting heart rate targets for different types of training sessions.
- Understanding what a heart rate monitor reading means during a workout.
Industry applications
- Fitness and personal training
- Endurance sports coaching
Advantages
- Quick, simple estimate requiring only age.
- Covers all five standard training zones in one result.
Limitations
- The underlying max-heart-rate formula is a population average, not individually measured.
- Doesn't account for medications or individual cardiovascular differences.
Common mistakes to avoid
- Training almost exclusively in high-intensity zones, which can lead to burnout or overtraining without enough aerobic base work.
- Treating the 220-minus-age estimate as an exact personal maximum rather than a population average.
Best practices
- Spend most training volume in Zones 1-2, reserving Zones 4-5 for a smaller portion of focused interval work.
Tips
- If you use a heart rate monitor or fitness watch during workouts, compare its zone alerts against these ranges to gut-check whether it's using a similar formula.