Heart Rate Zone Calculator
Work out your maximum heart rate and the beats-per-minute range of your training zone from your age and the intensity band you choose.
Recent
Formula
How the calculation works
Enter your age and the lower and upper intensity percentages that define the zone you want to train in.
The tool subtracts your age from 220 to estimate maximum heart rate, the simple formula used for healthy adults.
It multiplies that maximum by each percentage to give the lower and upper beats per minute of the zone.
Common mistakes
- Treating 220 minus age as exact, because the true maximum varies by about ten to fifteen beats either way between people.
- Using the same zone for sprint intervals and recovery walks, since each session type needs its own intensity band to be effective.
When to use it
- Use it to set the training band for easy runs, so you stay aerobic instead of drifting into a hard effort.
- Use it to check a live heart rate reading against a target zone during a workout.
Worked example
At age 30 the maximum heart rate is 190 bpm. A zone from 50 to 85 percent then runs from 95 bpm to about 162 bpm.
Common questions
Is 220 minus age accurate for everyone?
It is a rough average, so athletes and older adults can differ by ten or more beats, and a measured test gives a truer figure.
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