Health & Fitness
Heart Rate Zones Calculator
Split exercise intensity into five heart-rate zones from age-based maximum heart rate.
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Formula
Maximum heart rate is estimated as 220 minus age, and each zone is a percentage band of that maximum.
How it works
Age gives an estimated maximum, then the page multiplies it by 50–60%, 60–70%, and so on up to 90–100%. Zone 2 is typically easy conversational effort; zone 5 is near-maximal and only sustainable briefly.
FAQs
Are zones exact for me?
No. Real maximum varies by person, so zones are guides.
What is zone 2 good for?
Long, easy aerobic sessions where you can still talk.
Do I need a heart-rate monitor?
A watch or chest strap helps; pulse counting works roughly too.
General information only, not medical advice.