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Heart Rate Zones

Age: 30

1580

Resting Heart Rate (optional)

Using the standard formula (220 - age). Enable resting HR for more accurate zones.

Enter your age and click Calculate to discover your heart rate training zones

How This Works

Maximum heart rate is estimated using the formula 220 minus your age, a widely accepted approximation first proposed by Fox et al. in 1971. When a resting heart rate is provided, the Karvonen method is used instead, which calculates target zones based on heart rate reserve (max HR minus resting HR) for more personalized results. Training in different heart rate zones targets distinct physiological adaptations: lower zones improve fat metabolism and aerobic base, while higher zones develop anaerobic capacity and speed.

This tool is for educational purposes only. Not medical advice. Consult a healthcare professional.

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