How do I find my maximum heart rate?

The common estimate for maximum heart rate is 220 minus your age. For more accuracy, you can do a maximal exertion test under professional supervision, or use a formula like 208 - (0.7 × age).

What are the five heart rate training zones?

Zone 1 (50–60% max HR): very light recovery. Zone 2 (60–70%): fat-burning and base endurance. Zone 3 (70–80%): aerobic fitness. Zone 4 (80–90%): anaerobic threshold. Zone 5 (90–100%): maximum effort.

Which zone is best for fat burning?

Zone 2 (60–70% of max HR) is often called the fat-burning zone because your body uses a higher percentage of fat as fuel. However, higher intensity zones burn more total calories, which can be better for weight loss overall.

Heart Rate Zones Calculator

Calculate your personal heart rate training zones. Enter your age or maximum heart rate to find the right intensity for each type of workout.

Age (years)

Maximum heart rate formula

The heart rate zones calculator estimates your maximum heart rate and divides training into zones so you can exercise at the right intensity. It helps you target workouts toward either base endurance or harder efforts, depending on your goal.

How the calculator works and what it’s for▾

How the zones are formed

The calculator first estimates your maximum heart rate and splits it into zones based on percentages. Lower zones build endurance and fat burning, while higher zones improve performance and peak fitness.

The zones are shown as heart rate ranges to stay within during each workout.

What you enter and what you get

You enter the requested details, and the calculator returns your estimated maximum heart rate along with training zones and their heart rate ranges. This tells you what heart rate to aim for in each type of session.

Who it suits

Heart rate zones are useful for runners, cyclists and endurance athletes who want to train sensibly with a heart rate monitor. The right intensity range makes training more effective and helps prevent overexertion.

Tips and caveats

The estimate is based on a formula, so your actual maximum heart rate may differ individually. The most accurate result comes from a supervised maximum heart rate test, but the calculated value is enough for most training.

🔄 Reviewed June 2026