Heart Rate Zone Calculator
Training in the right heart rate zone maximizes your results. Enter your age to see personalized zones for fat burning, cardio, and peak performance.
⚕️ Health Disclaimer: This calculator is for educational purposes only and is not a substitute for professional medical advice.
How It Works
Uses 220 − age formula to estimate maximum HR, then calculates five training zones as percentages. Enter known max HR for better accuracy.
Formula
Max HR = 220 − Age
Zone 1: 50–60% | Zone 2: 60–70% | Zone 3: 70–80% | Zone 4: 80–90% | Zone 5: 90–100%
Example
Age 35: Max HR = 185 bpm
Zone 2 (Fat Burn): 111–130 bpm
When to Use This Calculator
Use when setting up a heart rate monitor, starting a cardio program, or designing interval training with specific zone targets.
Common Mistakes to Avoid
- Treating 220 − age as absolute — it has ±10–12 bpm variability.
- Training only in Zone 3 — 80/20 rule: 80% Zone 2, 20% Zones 4–5.
- Ignoring resting heart rate — Karvonen formula is more personalized for trained athletes.
Frequently Asked Questions
Which zone burns most fat?
Zone 2 (60–70% max HR) uses highest fat percentage as fuel. Higher zones burn more total calories per minute.
Normal resting heart rate?
60–100 bpm normal. Trained athletes often see 40–60 bpm.
How accurate is 220 − age?
±10–12 bpm standard deviation. A supervised max HR test is more precise.
What is Zone 2 training?
Builds mitochondrial density and aerobic base. Popularized by Dr. Inigo San Millan for athletes and longevity.
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Last Updated: July 4, 2026