Heart Rate Zones Calculator
Find your maximum heart rate and five training zones from your age. Uses max HR = 220 − age, with an optional resting heart rate for the more personal Karvonen method.
Your training zones
Max HR = 220 − age. Five zones.
A guide only and not medical advice. Speak to a doctor before starting hard exercise — see NHS — exercise.
How heart rate zones work
Training zones are bands of effort based on a percentage of your maximum heart rate. The simplest estimate of your max is 220 minus your age. Five zones — from very light recovery to all-out effort — help you train at the right intensity for your goal, whether that's building endurance, burning fat, or improving speed. Adding your resting heart rate switches to the Karvonen method, which tailors zones to your own fitness.
A 35-year-old has an estimated max heart rate of 185 bpm (220 − 35). Easy Zone 2 training (60–70%) would be about 111–130 bpm, and a hard Zone 4 threshold effort (80–90%) about 148–167 bpm.
The five training zones
| Zone | % of max | Feels like |
|---|---|---|
| 1 — Very light | 50–60% | Warm-up, recovery |
| 2 — Light | 60–70% | Easy, conversational |
| 3 — Aerobic | 70–80% | Steady, working |
| 4 — Threshold | 80–90% | Hard, breathless |
| 5 — Maximum | 90–100% | All-out, short bursts |
Zones based on percentage of maximum heart rate. General fitness guidance — not medical advice.
Train smarter
Most easy mileage should sit in Zones 2 and 3, with shorter efforts in Zones 4 and 5. Pair this with the running pace calculator to match effort to pace, and the calorie calculator to balance training with nutrition. Always build up gradually and stop if you feel unwell.
Frequently asked questions
How do I calculate my maximum heart rate?
The most common estimate is 220 minus your age. So a 40-year-old has an estimated maximum heart rate of 180 beats per minute. It is an average — your true max can be 10–15 bpm higher or lower.
What are the five heart rate zones?
Zone 1 (50–60% of max) is very light, Zone 2 (60–70%) is light fat-burning, Zone 3 (70–80%) is aerobic, Zone 4 (80–90%) is hard threshold training, and Zone 5 (90–100%) is maximum effort. Most easy training sits in Zones 2 and 3.
What is the Karvonen method?
The Karvonen method uses your heart rate reserve — maximum heart rate minus resting heart rate — to set zones, which personalises them to your fitness. Target = ((max − resting) × intensity%) + resting. Add your resting rate here to use it.
What is Zone 2 good for?
Zone 2 (about 60–70% of max heart rate) is an easy, conversational pace that builds aerobic endurance and fat-burning efficiency. Much of a runner's or cyclist's base training is done in this zone.
Is 220 minus age accurate?
It is a useful estimate but only an average across the population, so individuals vary widely. For training it is fine as a starting point; for medical testing a supervised maximal test is more precise.