Calculate your estimated maximum heart rate and target heart rate zones for different exercise intensities.
Google AdSense Banner
This area will contain advertisements after approval.
Google AdSense Banner
This area will contain advertisements after approval.
This calculator uses the common formula: Maximum Heart Rate = 220 − Age. Each training zone is then calculated as a percentage range of that maximum, from Zone 1 (light warm-up intensity) up to Zone 5 (maximum effort).
Zone 2 is often targeted for fat-burning and base endurance training, Zone 3 for general aerobic fitness, and Zones 4-5 for high-intensity interval training and performance gains. Training across different zones supports different fitness goals.
It's a widely used general estimate, but individual maximum heart rate can vary meaningfully from this formula. A supervised fitness or medical test provides a more precise personal figure.
If you have any heart conditions or are new to exercise, consulting a healthcare provider before starting high-intensity training is recommended.
Google AdSense Banner
This area will contain advertisements after approval.