Heart Rate Zone Calculator
Calculator ToolsTarget heart rate zones for exercise
FreePrivateInstant
Similar tools you may like
History
All history →Heart Rate Zone Calculator — at a glance
Train at the right intensity by knowing your heart rate zones.
Age 30
Resting 65 bpm
Run
Max 190 bpm
Zone 2: 140–153 bpm
How to use it — step by step
Your age and your resting heart rate (measure it in the morning before getting up).
1
Enter your values
Fill in the boxes. Sensible example values are already filled in for you.
2
Calculate Zones
Press the button. The answer is worked out instantly on your device.
3
Read or copy the result
See the big answer and the extra details, then press Copy to keep them.
Pro tips
Small things that make the result better.
✦Spend most training time in Zones 2 and 3.
✦Measure your resting heart rate for a minute right after waking up.
✦A smartwatch can show your live zone while you exercise.
Quick facts
5 zoneswarm-up to peak
Karvonenuses resting rate
220 − agemax estimate
Freeno signup
Frequently Asked Questions
Is 220 − age accurate?+
It is a rough rule. Real maximum heart rate varies by ±10 bpm between people.
Is this medical advice?+
No. See a doctor before starting hard exercise if you have any health concerns.
Is my data safe?+
Yes. Everything runs inside your own browser. Your text, files and images are never uploaded to any server.
More Free Tools
Guides you might like
All guides →Sales Commission CalculatorCommission calculator: how to work out sales commission, a bonus rate above target and total payFinal Grade CalculatorFinal grade calculator: how to find the score you need on the final exam to reach your target gradeProfit Margin CalculatorProfit margin calculator: how to work out margin, profit and markup, and set a price for a target marginDividend Yield CalculatorDividend yield explained: the yield trap, payout ratio and the power of reinvesting