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Free Tool Arena

Health & Fitness · Free tool

Heart Rate Zone Calculator

Find your max heart rate and the five training zones (recovery, aerobic, tempo, threshold, VO2 max) in one go.

Updated April 2026

Maximum HR

190 bpm

Formula

220 − age

Zones by % of MHR

  • Zone 1 · Very light

    Recovery, warm-up

    95–114 bpm

  • Zone 2 · Light

    Endurance, fat burn

    114–133 bpm

  • Zone 3 · Moderate

    Aerobic capacity

    133–152 bpm

  • Zone 4 · Hard

    Lactate threshold

    152–171 bpm

  • Zone 5 · Maximum

    VO2 max, sprint

    171–190 bpm

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What it does

Find your max heart rate and the five training zones (recovery, aerobic, tempo, threshold, VO2 max) in one go. Supports the 220-age formula and the more accurate Tanaka formula, plus a Karvonen option using resting heart rate.

Pair with running pace calculator, BMR calculator, calorie calculator, and sleep cycle calculator.

How to use it

  1. Enter age and optionally resting heart rate.
  2. Pick a formula (220-age or Tanaka).
  3. Read max HR and zone 1–5 ranges.
  4. Match zones to your workout plan.