Health & Fitness
Heart Rate Zones Calculator
Split exercise intensity into five heart-rate zones from age-based maximum heart rate.
The result lists a maximum heart rate and five heart-rate bands in beats per minute, from the lightest band to the near-maximum band, so each band shows the heart-rate range for a different exercise intensity.
Formula
Maximum heart rate is estimated as 220 minus age, and each zone is a percentage band of that maximum.
How it works
Age gives an estimated maximum, then the page multiplies it by 50–60%, 60–70%, and so on up to 90–100%. Zone 2 is typically easy conversational effort; zone 5 is near-maximal and only sustainable briefly.
Worked example
For example, at age 30 the estimated maximum is 220 - 30 = 190 bpm, so Zone 1 (50-60%) is 95-114 bpm, Zone 2 (60-70%) is 114-133 bpm, Zone 3 (70-80%) is 133-152 bpm, Zone 4 (80-90%) is 152-171 bpm, and Zone 5 (90-100%) is 171-190 bpm.
FAQs
Are zones exact for me?
No. Real maximum varies by person, so zones are guides.
What is zone 2 good for?
Long, easy aerobic sessions where you can still talk.
Do I need a heart-rate monitor?
A watch or chest strap helps; pulse counting works roughly too.
General information only, not medical advice.
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