Heart Rate Zone Calculator
Find your maximum heart rate and training zones from 50% to 100% intensity.
Last updated: August 2026
Max heart rate
190 bpm
220 − age
Training zones
| Zone | Intensity | Heart rate |
|---|---|---|
| Very light | 50–60% | 95–114 bpm |
| Light | 60–70% | 114–133 bpm |
| Moderate | 70–80% | 133–152 bpm |
| Hard | 80–90% | 152–171 bpm |
| Maximum | 90–100% | 171–190 bpm |
220 − age is an estimate. For accuracy use your measured max heart rate from a stress test.
How it works
Max HR ≈ 220 − age. Zone BPM = max HR × zone %.
Example: age 30 → max 190; moderate zone 133–152 bpm.
Frequently Asked Questions
How do I calculate my max heart rate?
The standard estimate is 220 minus your age. A 30-year-old has an estimated max of 190 beats per minute.
What heart rate zone should I train in?
Fat-burning zones are 60–70% of max; cardio fitness builds at 70–85%; and 85–100% develops speed and peak performance. Beginners should stay in the lower zones.
Is the 220 minus age formula accurate?
It is an average estimate that can be off by 10–15 bpm for individuals. A lab stress test gives the true max heart rate.
What is the fat-burning zone?
It is usually quoted as 60–70% of max heart rate. At higher intensities you burn more total calories, even if a smaller share comes from fat.