Heart Rate Zone Calculator
Find your five training zones — from easy fat-burning efforts to all-out sprints — from just your age, or more precisely with your resting heart rate.
What each zone is for
- Zone 1 (50–60%) — recovery walks and warm-ups.
- Zone 2 (60–70%) — the endurance zone; conversational pace where most training miles belong.
- Zone 3 (70–80%) — steady aerobic running; comfortably hard.
- Zone 4 (80–90%) — threshold work; sustainable for minutes, not hours.
- Zone 5 (90–100%) — sprints and short intervals at maximal effort.
Frequently asked questions
How accurate is "220 minus age"?
It's an average with real spread — individual max heart rates vary by ±10–15 bpm at the same age. If you've seen a higher number on a hard finish-line sprint, trust your measured max over the formula.
What does adding resting heart rate change?
It switches to the Karvonen method, which computes zones from your heart-rate reserve (max − resting). Two people with the same max but different fitness get different — more personal — zones.
Educational tool, not medical advice. If you have a heart condition, get zones from a professional.
Last updated: 2026-07-13