❤️ Heart Rate Zone Calculator

Max heart rate and 5 training zones — fat burn, cardio, threshold, peak

yrs
bpm
Measure first thing in the morning. Average: 60–80

Your Training Zones

Estimated Max Heart Rate—
⚠️ Max HR formulas are estimates (±10bpm variation between individuals). If you have a heart condition or take medication affecting heart rate, consult your GP before structured training.

The Five Training Zones

  • Zone 1 (50–60% max): very light — warm-up and recovery
  • Zone 2 (60–70%): light — fat-burning, base endurance, conversational pace
  • Zone 3 (70–80%): moderate — aerobic fitness, sustainable cardio
  • Zone 4 (80–90%): hard — lactate threshold, race pace efforts
  • Zone 5 (90–100%): maximum — short intervals, peak power

How Max HR is Estimated

We use the Tanaka formula (208 − 0.7 × age), considered more accurate than the classic "220 minus age" — especially over 40. Your true max can only be measured in a maximal exercise test.

The 80/20 Rule

Endurance research consistently supports spending ~80% of training time in Zones 1–2 and only ~20% in Zones 4–5. Most amateur runners train too hard on easy days and too easy on hard days.