About this heart rate zone calculator
Find your estimated maximum heart rate and the five common training zones used in fitness plans, from an easy warm-up pace through your peak effort. Enter your age and see beats-per-minute ranges for warm up, fat burn, cardio, hard, and peak zones, which are useful for pacing workouts on a treadmill, bike, or heart-rate monitor. This uses the classic 220-minus-age formula, the version most fitness trackers and gym charts use, rather than a personally tested maximum from a supervised exercise test.
How the heart rate zone calculator works
Estimated maximum heart rate is 220 minus your age in years. Each training zone is a percentage band of that maximum: Zone 1 (warm up) 50–60%, Zone 2 (fat burn) 60–70%, Zone 3 (cardio) 70–80%, Zone 4 (hard) 80–90%, and Zone 5 (peak) 90–100%.
Heart Rate Zone Calculator examples
Age 30
Max 190 bpm · Zone 3 (cardio) 133–152 bpm
Age 45
Max 175 bpm · Zone 2 (fat burn) 105–123 bpm
Limitations & privacy
The 220-minus-age formula is a population average with a fairly wide margin of error for any individual. Athletes, people on heart-rate-affecting medication, or anyone with a cardiac condition should get a personally tested maximum from a healthcare provider rather than relying on this estimate.
Inputs and results stay in this browser. Only tool identifiers are stored for your recently used tools. You can clear that history from the directory.
Heart Rate Zone Calculator: frequently asked questions
Which zone should I train in to lose weight?
Zone 2, often called the fat-burn zone, uses a higher proportion of fat for fuel, but total calories burned across a longer, harder session can matter more for weight goals than the zone alone.
Is 220 minus age the most accurate formula?
No single formula is exact for everyone. It's a widely used estimate; a supervised fitness test gives a more personally accurate maximum heart rate.
Can medication affect these zones?
Yes. Some medications, such as beta blockers, lower your achievable heart rate, making these estimated zones inaccurate. Ask a healthcare provider for guidance if you take heart-rate-affecting medication.
Updated September 20, 2026