Heart Rate Zone Calculator
Calculate your 5 heart rate training zones based on your age or maximum heart rate. Optimize your cardio workouts with personalized heart rate targets for fat burning, endurance, and peak performance.
Max HR estimated as 220 − age
Our free heart rate zone calculator works out your five training zones from your age or measured maximum heart rate. Use these zones to structure your workouts and make sure you're training at the right intensity.
The 5 heart rate training zones
| Zone | % of Max HR | Name | Benefit |
|---|---|---|---|
| Zone 1 | 50–60% | Recovery | Active recovery, warm-up |
| Zone 2 | 60–70% | Aerobic base | Fat burning, endurance, mitochondrial growth |
| Zone 3 | 70–80% | Aerobic | Cardiovascular fitness, tempo efforts |
| Zone 4 | 80–90% | Threshold | Lactate threshold, race pace |
| Zone 5 | 90–100% | Max effort | Speed, VO2 max, peak power |
What is Zone 2 heart rate?
Zone 2 is 60–70% of your maximum heart rate. It is a conversational, low-intensity effort where your body primarily burns fat for fuel. Training in Zone 2 builds your aerobic base and improves mitochondrial density. Many endurance coaches recommend spending 70–80% of total training time in Zone 2.
How to find your max heart rate
The simplest estimate is 220 − your age. For example, a 35-year-old has an estimated max HR of 185 bpm. For a more accurate figure, use a lab test or a hard field test (e.g. a 3-minute all-out effort after a warm-up). If you know your actual max HR, enter it directly using the "I know my max HR" option above.