Heart Rate Zone Calculator
Find your ideal heart rate ranges for safe, effective workouts. Know exactly how fast your heart should beat for different activities.
Calculate Your Zones
Your Heart Rate Zones
Enter your age and click "Calculate Zones" to see your personalized heart rate ranges
What Are Heart Rate Zones?
Heart rate zones are like different gears on a bike. Each one tells you how hard your heart is working during activity. They're not about pushing yourself to the limit every time. Instead, they help you find the right effort level for what you want to achieve.
Think of it this way: walking to the mailbox is different from sprinting to catch a bus. Your heart beats faster in one than the other, and that's perfectly normal. Heart rate zones give you a map to navigate these different levels safely and effectively.
How Heart Rate Is Calculated
Your body responds differently at different heart rates. To understand this, we start with your maximum heart rate. This is the highest number of beats per minute your heart can safely reach during intense exercise.
The most common way to estimate it is simple: subtract your age from 220. For example, if you're 30, your estimated maximum heart rate is 190 beats per minute. From there, we create zones as percentages of this number.
Example: 30-Year-Old Person
| Calculation Step | Value |
|---|---|
| Age | 30 years |
| Maximum Heart Rate | 190 bpm |
Heart Rate Zones Explained
| Zone | Percentage | Heart Rate Range | Feels Like |
|---|---|---|---|
| Zone 1 | 50-60% | 95-114 bpm | Very easy |
| Zone 2 | 60-70% | 114-133 bpm | Comfortable |
| Zone 3 | 70-80% | 133-152 bpm | Moderate |
| Zone 4 | 80-90% | 152-171 bpm | Hard |
| Zone 5 | 90-100% | 171-190 bpm | Very intense |
How the Calculator Uses the Formula
The calculator takes your age and subtracts it from 220 to get your maximum heart rate. Then it multiplies this number by the zone percentages to create your personal ranges.
For example, if you're 30, your max heart rate is 190 bpm. Zone 2 (60-70%) would be 114-133 bpm. It's that straightforward. No complex math or medical knowledge required.
When to Use Each Heart Rate Zone
| Goal | Best Zone | Why It Works |
|---|---|---|
| Warm-up | Zone 1 | Gets your body ready without fatigue |
| Fat burning | Zone 2 | Steady pace that burns fat efficiently |
| Cardio fitness | Zone 3 | Builds heart strength and endurance |
| Performance | Zone 4 | Improves speed and power |
| Peak effort | Zone 5 | Maximum intensity for short bursts |
Why This Calculator Is Different
Most heart rate tools are made for athletes and use confusing medical terms. This calculator is built for everyday people who want practical guidance without the jargon.
It explains what the numbers mean in simple terms. No "target heart rate reserve" or "aerobic threshold" here. Just clear ranges and what they feel like in real life.
The design is calming and easy to use, not intimidating. And it remembers your results so you can reference them anytime.