What this calculator tells you
Heart-rate zones organize aerobic intensity into broad bands. Age-predicted maximum heart rate is convenient; adding resting heart rate uses the heart-rate-reserve method for more personal context.
How to use the Heart Rate Zone Calculator
- 1
Enter age and optionally a measured morning resting heart rate.
- 2
Choose max-HR percentage or heart-rate reserve.
- 3
Use the ranges as guides alongside perceived effort.
Formula and interpretation
Method
Estimated max HR = 220 − age. HR-reserve targets = resting HR + intensity × (estimated max HR − resting HR).
How to read the result
Use zones alongside breathing, talk test, and perceived effort. A wearable reading is not automatically the correct training intensity.
Important limitations
Age formulas describe averages and can be wrong for individuals. Medication and heart conditions can materially change heart-rate response; ask a clinician for a personal target.
Heart Rate Zone Calculator questions
Which heart-rate method should I use?
Heart-rate reserve adds resting rate, but both methods still depend on an estimated maximum. A measured threshold or lab test is more individual.
Why is my watch different?
Devices may use different maximum-heart-rate formulas, auto-detected values, or custom zone boundaries.
