Heart Rate Training Zones Calculator
Estimate training heart-rate zones using an age-based maximum-heart-rate equation and the heart-rate-reserve method, which also uses resting heart rate.
How to use this calculator
- Enter adult age and resting heart rate in beats per minute. The page uses the heart-rate-reserve zones shown beside each result.
- Check the labels and units before applying the result to a real task.
- Change one input at a time when comparing scenarios.
Formula and method
Estimated HRmax = 208 − 0.7×age; target HR = resting HR + zone fraction×(HRmax − resting HR)
- Estimated HRmax = 208 − 0.7×age; target HR = resting HR + zone fraction×(HRmax − resting HR)
- Maximum heart rate varies between individuals and may not match an age equation. Medication, health conditions and perceived exertion can affect suitable training intensity.
Worked examples
Worked example
For age 35 and resting heart rate 60 bpm, the age estimate for HRmax is 183.5 bpm.
Heart-rate reserve is 123.5 bpm; each zone boundary adds its percentage of that reserve to the resting heart rate.
Heart-rate reserve is 123.5 bpm; each zone boundary adds its percentage of that reserve to the resting heart rate.
Understanding the result
Estimate training heart-rate zones using an age-based maximum-heart-rate equation and the heart-rate-reserve method, which also uses resting heart rate.
Maximum heart rate varies between individuals and may not match an age equation. Medication, health conditions and perceived exertion can affect suitable training intensity.
Important notes
Maximum heart rate varies between individuals and may not match an age equation. Medication, health conditions and perceived exertion can affect suitable training intensity.
Displayed values are rounded for readability; retain appropriate precision when continuing a calculation.
Frequently asked questions
Are these zones exact for every person?
No. They are formula-based estimates. Observed maximum heart rate, clinical advice, testing and sport-specific methods can give different zones.
Why enter resting heart rate?
The heart-rate-reserve method calculates zones from the difference between estimated maximum and resting heart rate, then adds the selected fraction to resting rate.
Can I use these zones as medical advice?
No. The calculator is a general fitness aid, not a medical test or clearance. Stop exercise and seek appropriate help for concerning symptoms.
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This page provides a calculation tool plus explanatory information so you can understand what the result means and when the underlying method may not fit your situation.