Maximum heart rate and training zones calculator
Calculate your maximum heart rate and training zones for fat burning and conditioning.
Classic formula (220 − age). An estimate; varies with fitness and medication.
How the calculation works
Everything starts from your estimated maximum heart rate (MHR) by age — the best-known formula:
MHR = 220 − age
Training zones are percentage bands of that MHR, each matching an intensity and goal:
| Zone | % of MHR | Feel / goal |
|---|---|---|
| 1 — Light | 50–60% | Warm-up, recovery |
| 2 — Aerobic | 60–70% | Endurance, "fat burn" |
| 3 — Moderate | 70–80% | Aerobic fitness |
| 4 — Hard | 80–90% | Speed, threshold |
| 5 — Max | 90–100% | Short peaks, all-out |
Step-by-step example (age 30)
- MHR: 220 − 30 = 190 bpm
- Aerobic zone (60–70%): 114 to 133 bpm
Caveat on "220 − age"
It is a population average and can be off by 10–12 bpm for you. Tanaka's formula (208 − 0.7 × age) is a bit more accurate for older adults. A stress test gives your true MHR.
Examples
- Age 40: MHR ≈ 180 bpm; aerobic zone 108–126 bpm.
- Age 20: MHR ≈ 200 bpm; hard zone 160–180 bpm.
Frequently asked questions
Which zone burns more fat?
The 60–70% zone uses proportionally more fat, but harder workouts burn more total calories.
Is "220 − age" reliable?
It is an average estimate that can be off by 10+ bpm for you. For accuracy, do a stress test or use a heart-rate monitor.
What is resting heart rate?
Your heart rate at full rest (best measured on waking). Lower values often indicate better fitness; adults typically sit between 60 and 100 bpm.
Sources and references
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Updated on June 17, 2026 · by Rafael Rossi · Methodology & sources