Heart Rate Zone Calculator
Find your target heart rate zones by age.
Tip: Estimated maximum heart rate = 220 − age. Cardio training is done at 60–80% of this level.
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About this digital tool
The heart rate zone calculator finds your maximum heart rate and the five training zones from your age and resting pulse. Maximum heart rate is estimated with the well-known formula 220 − age; for a 30-year-old, that is 190 beats per minute.
Zones are calculated with the Karvonen method: resting pulse is subtracted from maximum pulse to get the heart rate reserve (HRR), and each zone is a percentage of that reserve plus the resting pulse. This way the zones adapt to your fitness. The 220 − age formula is an average estimate and can differ from the real value by 10-12 beats. If you have heart disease or take medication, ask your doctor before intense exercise.
How to use
- Enter your age.
- See the maximum heart rate and the five training zones.
- Train in the zone that suits your goal.
Frequently asked questions
Which zone burns the most fat?
Zone 2 (60–70% of maximum heart rate) burns proportionally more fat, but zones 4–5 burn more calories in total. For weight loss, total volume matters more.
How is maximum heart rate calculated?
The most common estimate is 220 minus age. It is a population average, not an individual value, and can differ by several beats from your real pulse.
How do I measure my resting heart rate?
Measure it in the morning, before getting out of bed: count the beats at the wrist or neck for 30 seconds and multiply by 2. Repeat for a few days and take the average.
What is the Karvonen method?
It is a method that calculates zones from the heart rate reserve (maximum pulse minus resting pulse). It is more personalised because it takes your fitness into account through the resting pulse.