Fitness
Heart Rate Zones Calculator
Rough training zones from max HR or 220−age.
Free to use — no sign-up or login.
Max HR
Z2 low
Z2 high
Z4 low
Z4 high
Amortization schedule
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This free Heart Rate Zones Calculator covers Rough training zones from max HR or 220−age.
Zone bounds as fractions of maximum heart rate. Related fitness tools sit beside How it works, with no account required.
Using the Heart Rate Zones Calculator
Rough training zones from max HR or 220−age. Typical inputs are Age and Max HR (0 = use 220−age). How it works beside the form states the identity the Heart Rate Zones Calculator applies.
FAQ
How do I use the Heart Rate Zones Calculator?
Open the Heart Rate Zones Calculator, fill Age and Max HR (0 = use 220−age), and read the result. Enter Age and Max HR (0 = use 220−age) for the Heart Rate Zones Calculator; use finite values in the indicated domain. The calculator reports Max HR, Z2 low, Z2 high, Z4 low, and Z4 high: Zone bounds as fractions of maximum heart rate. The age-based maximum is approximate and can differ substantially between individuals.
What formula does the Heart Rate Zones Calculator use?
The Heart Rate Zones Calculator uses the identity in How it works. In words: Enter Age and Max HR (0 = use 220−age) for the Heart Rate Zones Calculator; use finite values in the indicated domain. The calculator reports Max HR, Z2 low, Z2 high, Z4 low, and Z4 high: Zone bounds as fractions of maximum heart rate. The age-based maximum is approximate and can differ substantially between individuals.
Assumptions and limitations
These fitness results are not a medical diagnosis or treatment plan. They use the named screening formulas only and cannot replace advice from a qualified clinician.