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Heart rate zones calculator

Find your five training heart rate zones from your age.

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Enter Age and the Heart rate zones calculator works out Max heart rate (bpm), Zone 2 — fat burn (bpm), Zone 3 — aerobic (bpm), Zone 4 — threshold (bpm) straight away. For instance, with Age = 30 it returns Max heart rate (bpm) = 190, Zone 2 — fat burn (bpm) = 114 – 133 and Zone 3 — aerobic (bpm) = 133 – 152.

How to use it

  1. Enter your values: Age.
  2. Read the result instantly: Max heart rate (bpm), Zone 2 — fat burn (bpm), Zone 3 — aerobic (bpm), Zone 4 — threshold (bpm).

Frequently asked questions

How does the Heart rate zones calculator work?

It takes Age and derives Max heart rate (bpm), Zone 2 — fat burn (bpm), Zone 3 — aerobic (bpm) and Zone 4 — threshold (bpm) from them. The calculation is live as you type, so the result updates on every change.

Which values does the calculator ask for?

A single value: Age. Nothing else is required — no account, no file upload.

What does a typical calculation look like?

With Age = 30, the calculator returns Max heart rate (bpm) = 190, Zone 2 — fat burn (bpm) = 114 – 133 and Zone 3 — aerobic (bpm) = 133 – 152. Those figures come from running this exact tool, so you can reproduce them by entering the same values.

How much does the result change with different inputs?

It moves a lot. Using Age = 60 instead, Max heart rate (bpm) goes from 190 to 160 — which is why it is worth testing a few scenarios rather than trusting a single figure.

What does it give for smaller values?

Scaled down to Age = 15, Max heart rate (bpm) comes out at 205. The relationship is worth checking at both ends before you rely on a single result.

When would I actually use this?

Preparing a race: the pace a target time needs, the splits to hold it, and the training zones that sit under it — on foot, and equally on a bike or in a pool, where the same session is measured in watts or in a hundred-metre split instead.

What is the most common mistake?

Scaling a time linearly to a longer distance. A marathon is not two half-marathons; race predictors use an exponent around 1.06 precisely because fatigue is not proportional.

How accurate is it, and what are the limits?

For general guidance only — not medical advice.

What is the difference between the Heart rate zones calculator and the Target heart rate calculator?

This one returns Zone 2 — fat burn (bpm) and Zone 3 — aerobic (bpm); the Target heart rate calculator returns Target heart rate (bpm). That is the whole difference — open the one whose figure you need.

Is there a tool for the next step?

Cycling Power Zones Calculator is the closest one after this: Get your Coggan cycling power zones (Z1–Z5) from your FTP.

Further reading

All guides →
ExplainerHeart Rate Zones Explained (and How to Find Yours)Heart rate zones split your effort into five bands, from easy to all-out. Here's what each does, how to estimate your zones, and how to train with them.ExplainerWhat Is VO2 Max?VO2 max is the most oxygen your body can use during hard exercise — a benchmark of aerobic fitness. Here's what it means, typical values, and how to raise it.ExplainerWhat Is Your Maximum Heart Rate?A quick estimate is 220 minus your age, but it varies widely. Here's what max heart rate means, why it's only a guide, and how to use it for training.GuideHow to Pace a 5KDivide your goal time by 5 to get the pace to hold, then run even splits. Here's how to find your target pace, train for it, and race it well.How-toHow to Estimate Your One-Rep Max (1RM)Your one-rep max is the most you can lift once. Here's how to estimate it safely from a lighter set, how accurate it is, and how to train with it.ExplainerTarget Heart Rate for Training: Zones ExplainedLearn how to estimate your maximum heart rate, use the Karvonen formula and train in the right zones so every session hits its intended intensity.