Heart Rate Zone Calculator
Find your safe maximum and zones for effective training
❤️ What are heart rate zones
Heart rate zones are ranges of beats per minute relative to your maximum heart rate (MHR). They help match workout intensity to your goal: recovery, fat burn, endurance, or speed.
The calculator estimates MHR with “220 − age” and shows five training zones.
📐 Zones and formula
MHR = 220 − Age
- 50–60% — warm-up, recovery
- 60–70% — fat burn
- 70–80% — aerobic endurance
- 80–90% — anaerobic effort
- 90–100% — maximum intensity
💡 Example
Age 30 → MHR = 220 − 30 = 190 bpm.
Fat-burn zone (60–70%): 114–133 bpm.
✅ Tips
- For weight loss, the 60–70% zone on longer sessions is often used.
- “220 − age” is approximate — your personal MHR may differ.
- If you have heart issues or are returning after a long break, consult a doctor.