Training in specific zones targets different adaptations, from recovery and fat use to speed and VO₂ max.
How to use the Heart Rate Zone Calculator
- Age
- Measured max HR (0 = estimate)
Results update as you type, and every field accepts the units shown in its menu.
How it works
Each zone boundary is a percentage of maximum heart rate.
Inputs explained
| Field | What to enter |
|---|---|
| Age | In years |
| Measured max HR (0 = estimate) | In bpm |
What each result means
- Zone 1 recovery (50–60%) = [Maximum heart rate]×0.6
- Zone 2 endurance (60–70%) = [Maximum heart rate]×0.7
- Zone 3 tempo (70–80%) = [Maximum heart rate]×0.8
- Zone 4 threshold (80–90%) = [Maximum heart rate]×0.9
- Zone 5 VO₂ max (90–100%) = [Maximum heart rate]
Example values
How the main result changes when Age changes and everything else stays at the example values above:
| Age (years) | Maximum heart rate (bpm) |
|---|---|
| 17.5 | 196 |
| 26.25 | 190 |
| 35 | 184 |
| 43.75 | 177 |
| 52.5 | 171 |
| 70 | 159 |
Formula
HRmax = 208 − 0.7 × ageZones at 50–60%, 60–70%, 70–80%, 80–90%, 90–100% of HRmaxWorked example
Inputs — Age: 35 years; Measured max HR (0 = estimate): 0 bpm.
Results — Maximum heart rate = 184 bpm; Zone 1 recovery (50–60%) = 110 bpm max; Zone 2 endurance (60–70%) = 128 bpm max; Zone 3 tempo (70–80%) = 147 bpm max; Zone 4 threshold (80–90%) = 165 bpm max; Zone 5 VO₂ max (90–100%) = 184 bpm max.
Frequently asked questions
Why is zone 2 popular?
It builds aerobic base with low fatigue.
Should I use a tested max?
Yes, a field or lab test is more accurate than an age formula.
What formula does the Heart Rate Zone Calculator use?
HRmax = 208 − 0.7 × age.