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Heart Rate Zones

Calculate your maximum heart rate and the 5 training zones based on age.

Age

yrs

Maximum heart rate190 bpm

Warm-up (50–60%)95–114 bpm

Fat burn (60–70%)114–133 bpm

Aerobic (70–80%)133–152 bpm

Anaerobic (80–90%)152–171 bpm

Maximum (90–100%)171–190 bpm

How it works

Calculate heart-rate training zones from age or maximum heart rate.

Frequently asked questions

How are heart-rate zones found?

Zones use maximum heart rate to divide training into intensity levels.

How is maximum heart rate estimated?

A formula based on age is commonly used unless you have a measured value.

Do I need every zone?

No, the appropriate zone depends on your goal and fitness level.