5 ZonesColor CodedInstant CalcFree
Estimated Max Heart Rate
190 bpm
Formula: 220 - age
Recovery
95 - 114 bpmWarm-up, cool-down, active recovery (50-60% of max)
Fat Burn
114 - 133 bpmLight exercise, fat burning zone (60-70% of max)
Cardio
133 - 152 bpmAerobic fitness, endurance training (70-80% of max)
Hard
152 - 171 bpmHigh intensity, performance gains (80-90% of max)
Max
171 - 190 bpmMaximum effort, sprinting (90-100% of max)
This tool is for informational purposes only and is not medical advice. Consult a healthcare professional before starting any exercise program.
Frequently Asked Questions
How is max heart rate calculated?
The standard formula is 220 minus your age. This is an estimate and can vary by individual.
What are heart rate zones used for?
Heart rate zones help you train at the right intensity for your goals: fat burning, cardiovascular fitness, or peak performance.
Is this medical advice?
No. This is an estimation tool. Consult a healthcare professional before starting any exercise program.
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