Heart Rate Zone Calculator
A 40-year-old has an estimated maximum heart rate of 180 bpm, which puts moderate-intensity training (50 to 70% of max) at roughly 90 to 126 bpm. This heart rate zone calculator estimates your full set of training zones from age-based maximum heart rate and optional resting heart rate.
Quick answer
Estimated max heart rate is calculated as 220 minus age.
What this tells you
- •Estimated max heart rate is calculated as 220 minus age.
- •Zones are shown by percentage bands from 50% to 100%.
- •Optional resting heart rate adds heart rate reserve zone estimates.
How to Use
- 1Enter age.
- 2Optionally enter resting heart rate for reserve-based estimates.
- 3Calculate to view estimated zone ranges.
- 4Use zones as training guidance, not medical diagnosis.
How It Works
Formula
Estimated Max HR = 220 - Age
Zone Range = Estimated Max HR x Zone %
(HRR Method) Zone = (Max HR - Resting HR) x Zone % + Resting HRThe tool provides both standard percentage-of-max zones and optional heart-rate-reserve zones when resting heart rate is provided.
Calculation note: values are processed in the order shown above, using the current input units.
Worked Examples
Zone estimate for age 30
Use these ranges as planning estimates and adjust training with coaching or clinical guidance when needed.
Common mistakes
- Treating age-based max heart rate equations as exact for everyone
- Ignoring medication or health conditions that affect heart rate response
- Using zone estimates as a substitute for medical evaluation
Limitations
This tool uses population-level equations and percentage bands. Individual variation can be large. It does not account for medical history, medications, diagnostics, or exercise test data.