Heart Rate Zone Calculator
Estimate max HR and example training zone using a simple age formula.
Use the calculator below, then review the formula, a numeric example, and the reference table to understand how the heart rate zones result is produced.
Educational tool only. It does not replace advice from a licensed clinician, dietitian, or exercise physiologist.
Calculator inputs
Result
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What is this calculator?
Estimate max HR and example training zone using a simple age formula. The formula, a worked example, and a reference table are below. Results are for education only, not medical advice.
How it works
Simplified max HR ≈ 220 − age (years); example zone band uses fractions of max HR for illustration.
Example
Age 35 max HR ≈ 185 bpm; illustrative training band might span ~50–85% depending on goal.
Reference Table
| Value | Meaning |
|---|---|
| Recovery | Very easy talk |
| Tempo | Hard talk |
| Intervals | Short, very hard |
FAQ
220−age accurate?
Large error for some; field tests help serious athletes.
Beta blockers?
HR zones mislead; use RPE or clinical exercise testing.
HRV?
Daily readiness tools complement—not replace—program design.
Medical clearance?
Sedentary adults starting intense training should consult clinicians.