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About This Tool
The Heart Rate Zone Calculator determines your five heart rate training zones based on your age. It calculates your estimated maximum heart rate (220 minus age) and divides it into zones optimized for different training goals.
Zone 1 (50-60%) is for warm-up and recovery. Zone 2 (60-70%) builds endurance and burns fat. Zone 3 (70-80%) improves aerobic fitness. Zone 4 (80-90%) increases speed and performance. Zone 5 (90-100%) develops maximum power and speed.
Training in the right heart rate zone ensures you get the most benefit from your workouts. Use a heart rate monitor during exercise and aim to stay within your target zone for optimal results.