Heart Rate Zone Calculator

Zone 2 is roughly 60–70% of your maximum heart rate. First estimate your max HR as 220 minus your age, then take 60% and 70% of it for the zone 2 range — for a 30-year-old that's a max of about 190 bpm and a zone 2 of about 114–133 bpm. If you also enter your resting heart rate, this tool switches to the more personal Karvonen (heart-rate-reserve) method, which usually gives a slightly higher range.

Using percentages of your maximum heart rate: Zone 1 (50–60%) is very light recovery, Zone 2 (60–70%) is the light aerobic 'fat-burning' base, Zone 3 (70–80%) is moderate aerobic, Zone 4 (80–90%) is hard threshold work, and Zone 5 (90–100%) is maximum effort. Most endurance training is spent in zones 1–2.

It's a population average, so your true maximum heart rate can be roughly 10–12 bpm higher or lower. That makes these zones a useful starting guide rather than an exact prescription. For a precise number, use a max-HR taken from a lab test or a hard field effort and type it into the max HR field. Check with a doctor before starting hard training.

Yes — free, no sign-up, and every figure is calculated in your browser, so nothing you enter is uploaded or stored.