Training Zone Calculator
HR Training Zones by Age
Formula
HRmax = 220 − age. Zone 1: 50–60%, Zone 2: 60–70%, Zone 3: 70–80%, Zone 4: 80–90%, Zone 5: 90–100% of HRmax.
Frequently Asked Questions
What are heart rate training zones?
Heart rate training zones divide exercise intensity into five ranges based on max heart rate: Zone 1 (50–60%) for recovery, Zone 2 (60–70%) for endurance, Zone 3 (70–80%) for aerobic fitness, Zone 4 (80–90%) for threshold training, and Zone 5 (90–100%) for maximum effort.
How is max heart rate estimated?
The most common estimate is HRmax = 220 − age. This is an approximation and individual max heart rates can vary significantly.
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