Heart Rate Zone Calculator
Estimate training heart-rate zones from age.
Runs in your browser. Nothing is uploaded — your input is processed on this device and discarded when you close the tab.
Heart Rate Zone Calculator
How to use this tool
- Enter your age in years.
- Press Generate to see your estimated maximum and the five zones.
- Use Load sample for age 40.
Worked example
At age 40 the estimated maximum is 220 - 40 = 180 beats per minute, so Zone 2 (60-70%) is 108 to 126 beats per minute.
What this tool does not do / Limits
This is not medical advice. The 220-minus-age formula is a rough population estimate and can be wrong for an individual by 10 beats per minute or more; it does not account for fitness, medication or health conditions, so check with a clinician before starting intense exercise.
Frequently asked questions
Why are the zones ranges, not single numbers?
Each zone is a percentage band of the estimated maximum, for example Zone 2 is 60% to 70% of maximum.
Is 220 minus age accurate for me?
Not necessarily. It is a simple estimate with wide individual variation; a measured test is more accurate.
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