Heart Rate Calculator – Max HR & Training Zones

Your Age

Enter your age to calculate your maximum heart rate and training zones.

Age (years)

How Heart Rate Zones Work

Your maximum heart rate is estimated using the formula 220 − age. Training zones are percentages of this value.

Zone Breakdown

Fat Burn Zone: 50–60% of max HR
Cardio Zone: 60–70% of max HR
Peak Zone: 70–85% of max HR

Example

If you are 30 years old:

Max HR = 220 − 30 = 190 bpm
Fat Burn Zone = 95–114 bpm
Cardio Zone = 114–133 bpm
Peak Zone = 133–162 bpm

FAQ

Is this formula accurate?
It’s a general guideline — individual max heart rates vary.

Can I use this for interval training?
Yes — zones help structure HIIT and endurance workouts.

Do I need a heart rate monitor?
It helps, but you can also check manually by counting your pulse.

Why Heart Rate Zones Matter

Training within the right heart rate zone helps you improve endurance, burn fat efficiently, and avoid overtraining. This calculator gives you a simple, personalized breakdown.

What This Tool Helps You Do

Estimate your maximum heart rate
Identify your fat‑burn, cardio, and peak zones
Plan structured workouts using heart rate targets
Improve training efficiency and pacing

Who This Tool Is For

Runners and cyclists
HIIT and interval trainers
Beginners learning safe workout intensity
Anyone tracking fitness progress

Additional FAQ

Does this account for fitness level?
No — it uses a general formula suitable for most people.

Is this medical advice?
No — this is a general fitness estimate for everyday use.