Fitness
Heart Rate Zones
Calculate target heart rate zones for training
How to Use the Heart Rate Zone Calculator
Find your maximum heart rate and training zones for cardio.
- Enter your age (and resting heart rate if known).
- See your max heart rate and target zones.
- Train in the zone that matches your goal.
Heart Rate Formulas
Max Heart Rate
MHR = 220 − age
A simple age-based estimate.
Example:
Input: age 30
Calculation: 220 − 30
Result: 190 bpm
Target Zone
Target = MHR × zone %
Fat-burn ≈ 60–70%, cardio ≈ 70–85%.
Example:
Input: 190 bpm, 70%
Calculation: 190 × 0.7
Result: 133 bpm
Real-World Use Cases
Cardio Training
Stay in the zone that fits your goal.
Endurance
Build aerobic base at lower zones.
Tips
Tips
- The Karvonen method (using resting HR) is more personalized.
- A chest-strap monitor is more accurate than wrist optical sensors.
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