Calculate your five heart rate training zones to optimize workouts for fat burning, aerobic fitness, or performance. Based on your age and maximum heart rate.
Enter Your Measurements
Results
Estimated Max Heart Rate
185
bpm
Zone 1 (Recovery, 50-60%)
125
bpm+
Zone 2 (Fat Burn, 60-70%)
137
bpm+
Zone 3 (Aerobic, 70-80%)
149
bpm+
Zone 4 (Threshold, 80-90%)
161
bpm+
Zone 5 (Max Effort, 90-100%)
173
bpm+
Formula
How to Use This Calculator
How to Use
- 1
Enter your age.
- 2
Enter your resting heart rate (measure first thing in the morning).
- 3
Train in different zones for different benefits.
Frequently Asked Questions
Frequently Asked Questions
What is Zone 2 training and why is it popular?
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About This Calculator
This calculator uses the formula: Max HR = 220 − Age; Zone % = Resting HR + (Max − Resting) × Zone% [Karvonen Method]. All calculations follow industry-standard methods. Results are estimates — always verify with a licensed professional for structural or code-compliant work.
Built and maintained by the CalcSmart team. Last updated March 2026.
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