How is max heart rate calculated?

The simple formula is 220 - age. More accurate formulas like Tanaka's (208 - 0.7 × age) exist, but 220 - age is widely used and provides a good estimate for most people.

What are heart rate zones?

Zone 1 (50-60%): Recovery/Warm-up. Zone 2 (60-70%): Fat burning/Aerobic base. Zone 3 (70-80%): Aerobic/Cardio. Zone 4 (80-90%): Anaerobic/Speed. Zone 5 (90-100%): Maximum effort.

Which heart rate zone should I train in?

Zone 2 (60-70%) is best for fat burning and aerobic base building. Zone 3-4 (70-90%) improves cardiovascular fitness. Zone 5 (90-100%) is for maximum effort intervals.

How do I measure my heart rate during exercise?

Use a heart rate monitor, fitness tracker, or manually check pulse. Count beats for 15 seconds and multiply by 4, or use 10 seconds and multiply by 6 for quick check.

What is a normal resting heart rate?

Normal resting heart rate is 60-100 bpm for adults. Athletes may have 40-60 bpm. Lower resting heart rate generally indicates better cardiovascular fitness.

Can I use max heart rate for all exercise types?

Yes, max heart rate zones apply to all exercise types (running, cycling, swimming, etc.). The zones help you train at the right intensity for your goals.

Max Heart Rate Calculator

Find your maximum heart rate and training zones. Enter your age to automatically calculate maximum heart rate and five training zones (recovery, fat burn, aerobic, anaerobic, and maximum effort).

Calculator

Result

Maximum Heart Rate

0 bpm

Formula & Guide

Formula

MHR

Max Heart Rate

MHR = 220 - Age

Classic formula for estimating maximum heart rate

Z

Zone Calculation

Zone = MHR × Zone%

Each zone is a percentage of max heart rate

Formula Variables

Age

Your age in years

MHR

Maximum Heart Rate

Maximum heart rate in beats per minute (bpm)

Zone%

Zone Percentage

The percentage range for each training zone (50-100%)

Step-by-Step Scenario

Example Scenario

Age

30 years

1

Calculate Max Heart Rate

MHR = 220 - 30 = 190 bpm

Subtract age from 220 to get maximum heart rate

2

Calculate Zones

Zone 2: 190 × 60% = 114 bpm
Zone 2: 190 × 70% = 133 bpm

Zone 2: 114-133 bpm (Fat Burn)

Additional Examples

Zone 3 Training

Age: 40

MHR: 180 bpm

Zone 3

126-144 bpm (Aerobic)

Zone 4 Training

Age: 25

MHR: 195 bpm

Zone 4

156-176 bpm (Anaerobic)

Characteristics of Heart Rate Zones

Five Training Zones

Five distinct zones from recovery (50-60%) to maximum effort (90-100%). Each zone targets different fitness goals.

Fat Burning Zone

Zone 2 (60-70%) is optimal for fat burning and aerobic base building. Can be maintained for longer durations.

Training Optimization

Train in the right zone for your goals. Zone 2 for endurance, Zone 3-4 for fitness, Zone 5 for speed/power.

Age-Based Formula

Uses the classic 220 - age formula. Simple and widely used. More accurate formulas exist but this is the standard.

Important Notes

Max Heart Rate (MHR) = 220 - Age. This is the classic formula. More accurate formulas exist (e.g., Tanaka: 208 - 0.7 × age) but 220 - age is widely used.
Heart rate zones: Zone 1 (50-60%) Recovery, Zone 2 (60-70%) Fat Burn, Zone 3 (70-80%) Aerobic, Zone 4 (80-90%) Anaerobic, Zone 5 (90-100%) Max Effort.
Zone 2 (60-70%) is optimal for fat burning and aerobic base building. Can be maintained for longer durations. Best for endurance training.
Zone 3-4 (70-90%) improves cardiovascular fitness and VO2 max. Zone 5 (90-100%) is for maximum effort intervals and speed training.
Individual max heart rate can vary. Use zones as a guide and adjust based on perceived exertion. Consult a healthcare provider before starting intense training.

Frequently Asked Questions

Find answers to common questions about heart rate zones and training.