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Heart Rate Zones Calculator

Turn your maximum heart rate into five clear training zones, each with a purpose.

FitnessScience-backed formula
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Enter your age.
Enter your max HR if known.

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Why Zones Help

Heart-rate zones turn effort into numbers. Each zone trains a different system, from easy fat burning to peak power.

Effort and heart rate map neatly onto your training zones.

Training across zones builds a balanced engine. Most of your work should sit in the easy and aerobic zones.

Enter a measured max heart rate for precision, or let the tool estimate from your age.

How to Use This Calculator

  1. Enter your age.
  2. Add a measured max heart rate if you have one.
  3. Tap Calculate to see all five zones.

The Formula Used

Max HR = 208 − 0.7 × age (Tanaka)
Zone = Max HR × intensity %
Max HR
Your highest heart rate.
intensity
The percentage band for each zone.

Understanding Your Results

Zone 1 Recovery
50-60% of max
Easy warm-ups and recovery.
Zone 2 Aerobic base
60-70% of max
Builds endurance and burns fat.
Zone 3 Tempo
70-80% of max
Improves aerobic power.
Zone 4 Threshold
80-90% of max
Raises your lactate threshold.
Zone 5 Maximum
90-100% of max
Short, hard intervals for top speed.

Tips to Improve

  • Spend most easy minutes in zones 1 and 2.
  • Add zone 4 and 5 work in short doses.
  • Use a chest strap for steady readings.
  • Build a base before chasing the high zones.

Frequently Asked Questions

A common split is plenty of easy zone 2 with smaller doses of hard zone 4 and 5.

Easy aerobic work you can hold while talking. It builds your endurance base.

Yes. Use the talk test, but a monitor makes zones precise.

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Scientific References

  1. Tanaka, H., et al. (2001). Age-predicted maximal heart rate revisited. JACC, 37(1), 153–156.
  2. Seiler, S. (2010). What is best practice for training intensity distribution? International Journal of Sports Physiology and Performance, 5(3), 276–291.
  3. American College of Sports Medicine. (2021). ACSM's Guidelines for Exercise Testing and Prescription (11th ed.).

Disclaimer: The calculators and information on this site are provided for general informational use only and do not replace professional medical advice, diagnosis, or treatment. Always speak with a qualified healthcare professional about any questions regarding your health.