Heart Rate Zones
Calculate your target heart rate zones for optimal exercise intensity.
Age
Resting heart rate (bpm)
Max heart rate (220 − age): 190 bpm
Zone 1 — Warm up
Very light activity · 50–60% max HR
95–114bpm
Zone 2 — Fat burn
Light to moderate · 60–70% max HR
114–133bpm
Zone 3 — Cardio
Moderate effort · 70–80% max HR
133–152bpm
Zone 4 — Hard
Hard, uncomfortable · 80–90% max HR
152–171bpm
Zone 5 — Maximum
All-out effort · 90–100% max HR
171–190bpm
Heart rate zones
Heart rate zones divide training intensity into bands, each targeting a different physiological adaptation.
- MHR = 220 − age
- Zone 1 (50–60%): recovery
- Zone 2 (60–70%): fat burn and aerobic base
- Zone 4 (80–90%): lactate threshold, race pace
Formula / How it works
Max Heart Rate = 220 − age Zones target different physiological benefits from recovery (50%) to maximum effort (100%).