About the Heart Rate Zone Calculator
This estimates your maximum heart rate (220 minus age) and the five common training zones. Add a resting heart rate to use the more personalized Karvonen (heart-rate-reserve) method. Zones are general guides, not medical advice.
How it’s calculated
Max HR ≈ 220 − age. Zones are percentages of max HR, or of heart-rate reserve (max − resting) with the Karvonen method.
Example calculation
At age 30, estimated max heart rate is about 190 bpm, with an aerobic 'Zone 3' near 133–152 bpm.
Frequently asked questions
How accurate is 220 minus age?
It's a population average and can be off by 10–20 bpm for any individual. A lab test or a chest-strap monitor over time gives a better personal figure.
Should I check with a doctor first?
If you have a heart condition, symptoms, or are new to intense exercise, yes — talk to a doctor before training hard. Stop and seek help if you feel unwell.
This tool provides a general, informational estimate only. It is not medical advice and cannot diagnose, treat, or replace guidance from a qualified healthcare professional. Individual health depends on many factors this estimate does not capture. If you have questions about your health, talk to a doctor.