Heart Rate Zones Calculator
Five training zones from your age-predicted maximum heart rate.
Heart Rate Zones Calculator
| Estimated maximum heart rate | 190 bpm |
| Zone 1 — recovery (50–60%) | 95-114 bpm |
| Zone 2 — easy aerobic (60–70%) | 114-133 bpm |
| Zone 3 — tempo (70–80%) | 133-152 bpm |
| Zone 4 — threshold (80–90%) | 152-171 bpm |
| Zone 5 — maximum (90–100%) | 171-190 bpm |
At age 30, HRmax is estimated at 190 bpm, so Zone 2 (easy aerobic) runs from 114 to 133 bpm.
Training zones are bands of your maximum heart rate (HRmax): Zone 1 is 50–60% (recovery), Zone 2 60–70% (easy aerobic), Zone 3 70–80% (tempo), Zone 4 80–90% (threshold) and Zone 5 90–100% (maximum effort). This calculator estimates HRmax with the widely used 220 − age formula.
The Tanaka formula (208 − 0.7 × age), fitted to a large meta-analysis, is a common alternative and gives slightly higher values for older adults. Either way, age-predicted HRmax varies by ±10–12 bpm between individuals, so treat zones as estimates and cross-check with perceived effort — this is training guidance, not medical advice.
The formula
Worked example
At age 30, HRmax is estimated at 190 bpm, so Zone 2 (easy aerobic) runs from 114 to 133 bpm.
The example is pre-loaded in the result panel — press Calculate with your own numbers to replace it.
Frequently asked questions
Why do most coaches emphasise Zone 2?
Zone 2 is the highest intensity you can sustain while still building aerobic base efficiently — it drives mitochondrial adaptations with low recovery cost, so high weekly volumes are possible.
How can I find my real HRmax?
A supervised field test — for example hard hill repeats or a graded exercise test — measures it directly. Do not attempt a max test alone if you have any cardiac risk factors; ask a clinician first.
What is the Karvonen method?
Karvonen zones use heart-rate reserve: target = resting HR + % × (HRmax − resting HR). It personalises zones better when you know your true resting and maximum values.
Category: Health & Fitness calculators