Free Heart Rate Calculator

Calculate your maximum heart rate and training heart rate zones based on your age.

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Max Heart Rate

190 bpm

Zone 1 - Warm Up (50-60%)95 bpm
Zone 2 - Fat Burn (60-70%)114 bpm
Zone 3 - Cardio (70-80%)133 bpm
Zone 4 - Hard (80-90%)152 bpm
Zone 5 - Max (90-100%)171 bpm

Max Heart Rate vs Age

View formula & how it works →

Maximum Heart Rate Formula

Max HR = 220 - Age

This is the most widely used formula for estimating maximum heart rate.

Heart Rate Zones

Zone% of MaxPurpose 150-60%Warm up, recovery 260-70%Fat burning 370-80%Aerobic / cardio 480-90%Anaerobic threshold 590-100%Maximum effort

Example Calculation

A 30-year-old person.

  1. 01Max HR = 220 - 30 = 190 bpm
  2. 02Zone 2 (fat burn) = 190 x 0.60 = 114 bpm to 190 x 0.70 = 133 bpm
  3. 03Zone 3 (cardio) = 190 x 0.70 = 133 bpm to 190 x 0.80 = 152 bpm

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