Maximum heart rate and training zones calculator
Calculate your maximum heart rate and training zones for fat burning and conditioning.
Max heart rate
190 bpm
Warm-up (50–60%)95–114 bpm
Fat burn (60–70%)114–133 bpm
Aerobic (70–80%)133–152 bpm
Anaerobic (80–90%)152–171 bpm
Classic formula (220 − age). An estimate; varies with fitness and medication.
How the calculation works
The estimated maximum heart rate is 220 − age. Training zones are percentages of it, indicating exercise intensity.
Frequently asked questions
Which zone burns more fat?
The 60–70% zone uses proportionally more fat, but harder workouts burn more total calories.
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Updated on June 17, 2026 · by Rafael Rossi · Methodology & sources