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 it 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%.
Try these 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.
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A few good 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 19, 2026