Calculate your heart rate zones with this simple calculator
Calculate your 5 personalized target heart rate zones.
Quick Start (Answer First)
Knowing your personal training heart rate zones helps you train smarter. There are advantages to training in each of the 5 zones. We give you five methods to calculate your personal training zones.
What it is: The easiest and most common way to quickly estimate your training zones. Just subtract your age from 220 to give you your max heart rate. Then your training zones will be a percentage of this number.
Example: If you’re 40 years old: 220 − 40 = 180 bpm (beats per minute) maximum.
Best for: A quick estimate if you’re just getting started or need a fast number.
Accuracy: It can be a bit off—especially if you’re older than 40 or very fit. Use it for a rough guess.
Want more precision? Try the Max HR Calculator.
Calculator for Method 1:
What it is: A more accurate formula, especially for adults over 40. It’s: 208 − (0.7 × your age).
Example: If you’re 50: 208 − (0.7 × 50) = 173 bpm.
Best for: Most people over 30 who want a better estimate than 220 − age.
Accuracy: More realistic than the old-school method. Scientifically validated for a wide age range.
Want to compare both? Try our Max Heart Rate Calculator to see side-by-side results.
Calculator for Method 2:
What it is: A max heart rate formula designed specifically for women: 206 − (0.88 × your age).
Example: If you’re a 35-year-old woman: 206 − (0.88 × 35) ≈ 175 bpm.
Best for: Women seeking a personalized estimate.
Accuracy: More accurate for women than Tanaka or 220 − age, especially in the 18–70 age range.
Note: Not accurate for men—use Tanaka or a field test if you’re male.
Calculator for Method 3 (Women):
What it is: You do a hard workout (like running or cycling) and record your highest heart rate.
How to do it: Warm up for 10–15 minutes. Then run or bike hard for about 20 minutes. Note your peak heart rate when you finish.
Best for: Athletes who want a real-world number based on actual effort.
Accuracy: More realistic than formulas—because it’s based on how your body actually responds. But it’s intense! Not for beginners or anyone with health concerns without medical clearance.
Calculator for Method 4:
What it is: The gold standard. You visit a clinic or sports lab, wear a heart rate monitor, and do a graded exercise test under supervision. Some high-end wearables also estimate max HR by analyzing your data.
Best for: Serious athletes, data nerds, or anyone who wants the most precise number.
Accuracy: Highest possible—because it’s measured rather than estimated.
Already know your lab number? Enter it into the calculator below to see your zones right away.
Calculator for Method 5:
Heart rate zones are different training levels based on how fast your heart is beating compared to your maximum. Each zone feels different in your body and trains you for a specific goal—like fat loss, building endurance, increasing speed, or improving your VO₂ Max.
To find these zones, we first need your max heart rate (the fastest your heart can beat safely). Once we have that number (from any of the five methods above), we split it into percentages to get your zones. Here’s how they break down:
Each heart rate zone trains your body in a unique way. The best athletes use all five zones in their training plans—but Zone 2 is your go-to for health, fat loss, and long-term endurance.
Now that you know what each zone means, scroll back up and pick a method to find your max heart rate, then start training in the right zone for your goals.
Want to see all calculators? Visit our main tools page.
Heart Rate Zone Calculator Heart Rate Zone Calculator Calculate your 5 personalized target heart rate zones. Quick Start (Answer First) Enter your age: Or enter known Max Heart Rate: Calculate Zones Why Use a Heart Rate Zone Calculator? Knowing your personal training heart rate zones helps you train smarter. There are advantages to training in each of the 5 zones. We give you five methods to calculate your personal training zones. Method 1: 220 − Age What it is: The easiest and most common way to quickly estimate your training zones. Just subtract your age from 220 to give you your max heart rate. Then your training zones will be a percentage of this number. Example: If you’re 40 years old: 220 − 40 = 180 bpm (beats per minute) maximum. Best for: A quick estimate if you’re just getting sta...
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