Heart Rate Zones
Target heart rate training zones
Age
Note: This uses the classic formula (220 - age). For more accuracy, use a stress test or consult a fitness professional.
Age
Target heart rate training zones
Related Calculators
References
- World Health Organization (WHO) - BMI Classification
- National Institutes of Health (NIH) - Clinical Guidelines
- Centers for Disease Control and Prevention (CDC) - Healthy Weight
About Heart Rate Calculator
How It Works
Maximum heart rate is estimated using the formula 220 minus your age. Training zones are calculated as percentages: Zone 1 (50-60%) warm-up, Zone 2 (60-70%) fat burn, Zone 3 (70-80%) cardio, Zone 4 (80-90%) anaerobic, Zone 5 (90-100%) maximum effort.
How to Interpret Results
Each zone corresponds to a different training effect. Zone 2 improves endurance and fat utilization. Zone 3 enhances cardiovascular fitness. Zone 4 increases speed and power. Zone 5 builds explosive strength.
Health Tips
Spend most of your training time in Zone 2 for building aerobic base. Incorporate higher intensity intervals 1-2 times per week. Use perceived exertion alongside heart rate to gauge intensity.
Limitations
The 220-age formula has a standard deviation of 10-15 beats per minute. Individual max heart rates vary significantly. Chest strap monitors are more accurate than wrist-based optical sensors.
Last reviewed: July 16, 2026
Medical Disclaimer: This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health provider with any questions regarding your health.