Fitness calculator
Heart Rate Zone Calculator
Estimate five training zones from age with maximum-rate or heart-rate-reserve methods.
Your inputs
Enter your measurements
Age-based zones are general guides. Medications, health conditions, fitness, and environment can change an appropriate target.
Age-predicted maximum
185 bpm
About this tool
Turn an age-based maximum into training zones
The American Heart Association describes moderate activity at roughly 50 to 70 percent of maximum heart rate and vigorous activity at roughly 70 to 85 percent. This tool expands the same general scale into five bands.
Choose percent of age-predicted maximum or the heart-rate-reserve method, which also uses resting pulse. The values are averages and can be affected by fitness, medication, temperature, stress, and health conditions.
How it works
Find your estimated training zones
- 1Choose a method
Use percent of maximum or include resting pulse with heart-rate reserve.
- 2Enter age and pulse
Add age and an accurate resting heart rate.
- 3Read the five zones
Use the bpm bands as a general intensity guide.
Common questions
Heart Rate Zone Calculator FAQ
How is maximum heart rate estimated?
This tool uses the common age-predicted estimate of 220 minus age.
What is heart-rate reserve?
It is maximum heart rate minus resting heart rate; targets add a percentage of that reserve back to resting rate.
Can medication change my zones?
Yes. Some medications and health conditions change heart-rate response, so ask a clinician for an appropriate target.
References
Sources & references
This tool is informational and is not a substitute for professional medical or financial advice. Its methodology draws on the primary sources below.