Heart & circulation
Heart Rate Zone Calculator
Use this free heart rate zone calculator to find your five training zones from your age, so you can exercise at the right effort, from gentle warm-ups to harder efforts.
- Free to use
- Works on your phone
- Nothing saved or shared
How to use this calculator
This heart rate zone training calculator turns your age into your five training heart rate zones in a few seconds. Here is all you need to do.
- Enter your age. That alone gives you all five zones.
- If you know your resting heart rate, add it for a more personal result.
- Press Show my zones to see each zone in beats per minute.
What the five heart rate zones mean
Training zones are simply ranges of effort, measured by how fast your heart beats. Lower zones feel easy and can be held for a long time, while higher zones are hard and only last a short while. Most everyday exercise, and most of the benefit for your heart, sits in the light to moderate zones, and the same daily habits for a healthy heart help those easy sessions count for even more.
Zone 2 sits in that comfortable range, about 60 to 70 percent of your maximum. A good Zone 2 heart rate is an easy, steady pace where you can still chat. It has become the most talked-about of the training heart rate zones, and for good reason.
This same light to moderate range is often called the fat-burning zone, because your body draws a higher share of its fuel from fat at an easy effort. Longer or slightly harder sessions can still burn more total calories, so think of it as a comfortable place to train rather than a magic number.
- Very light and light are for warming up, recovery, and easy walks.
- Moderate builds your general fitness and is a comfortable, talkable pace.
- Hard and maximum are short, intense efforts for the fitter and the well.
Heart rate zones by age
Your maximum heart rate falls a little as you get older, so your heart rate zones by age shift down too. The table below gives rough figures using the common 220 minus age estimate. Use it as a starting point, then let the calculator work out your own numbers, or try a target heart rate calculator if you prefer a single range to aim for.
| Age | Max HR (bpm) | Zone 2, 60 to 70% (bpm) | Moderate, 50 to 70% (bpm) |
|---|---|---|---|
| 40 | 180 | 108 to 126 | 90 to 126 |
| 50 | 170 | 102 to 119 | 85 to 119 |
| 60 | 160 | 96 to 112 | 80 to 112 |
| 70 | 150 | 90 to 105 | 75 to 105 |
A note on safety
These zones are a guide, not a rule. If you are new to exercise, recovering from illness, or take medicine for your heart or blood pressure, start gently and build up slowly. Chest pain, dizziness, or unusual breathlessness are always reasons to stop and speak with your doctor.
Answers
Frequently asked questions
How do I find my heart rate training zones?
First estimate your maximum heart rate, usually 220 minus your age. Your zones are then percentages of that maximum, from very light at 50 to 60% up to maximum effort at 90 to 100%. This tool does the maths for you.
What is Zone 2 heart rate and why is it popular?
Zone 2 is roughly 60 to 70 percent of your maximum heart rate, an easy pace where you can still hold a conversation. It builds your aerobic base and helps your body use fat for fuel. It has become popular for endurance and long-term health because you can do a lot of it without burning out.
What is the best zone for fat burning?
The light to moderate range, about 60 to 70% of your maximum heart rate, is often called the fat-burning zone. That said, longer or harder sessions can burn more total calories. The best zone is the one you can keep up safely and regularly.
Should I enter my resting heart rate?
It is optional but helpful. If you add your resting heart rate, the tool uses the Karvonen method, which tailors the zones more closely to your own fitness. Without it, the zones are simple percentages of your maximum.
Is 220 minus age accurate for everyone?
It is a useful estimate, but it can be off by 10 to 15 beats for some people, especially older adults. If you take heart or blood pressure medicine, your heart rate may not respond in the usual way, so check with your doctor before training hard.
What is the fat-burning heart rate zone?
The fat-burning zone is the light to moderate range, about 60 to 70 percent of your maximum heart rate, where your body uses a higher share of fat for fuel. For total calories burned, longer or slightly harder sessions can do more, so the best zone is the one you can keep up safely.
What is a healthy resting heart rate?
For most adults a resting heart rate of 60 to 100 beats per minute is normal, and fitter people are often at the lower end. If you know yours, adding it makes your zones more personal.