Calculate your estimated maximum heart rate and target heart rate zones for different exercise intensities.
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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.
For example, a 30-year-old has an estimated max heart rate of 220 − 30 = 190 bpm. Their Zone 2 (fat burn, 60-70%) range is 114-133 bpm, and their Zone 4 (anaerobic, 80-90%) range is 152-171 bpm, a noticeably harder effort reserved for shorter, higher-intensity intervals.
Treating the 220-minus-age max heart rate as an exact personal ceiling, actual max heart rate varies by up to 10-15 bpm from this formula for many individuals.
Training mostly in Zone 4-5 under the assumption that harder is always better, most endurance-building volume in structured training plans is actually done in Zone 2, with high-intensity zones used more sparingly.
Ignoring resting heart rate entirely, this flat-percentage method doesn't account for individual fitness level the way a heart rate reserve (Karvonen) method does.
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.
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