Health & Fitness · Free tool
Heart Rate Zone Calculator
Calculate your max heart rate and five training zones for recovery, aerobic, tempo, threshold, and VO2 max in one go. Free, instant, and no sign-up needed.
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.
Embed this tool on your siteShow snippetHide
Paste this snippet into any page. Loads on-demand (lazy), no tracking scripts, and sized to most dashboards. Replace the height to fit your layout.
<iframe src="https://freetoolarena.com/embed/heart-rate-zone-calculator" width="100%" height="720" frameborder="0" loading="lazy" title="Heart Rate Zone Calculator" style="border:1px solid #e2e8f0;border-radius:12px;max-width:720px;"></iframe>How to use it
- Enter age and optionally resting heart rate.
- Pick a formula (220-age or Tanaka).
- Read max HR and zone 1–5 ranges.
- Match zones to your workout plan.
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Learn more
Guides about this topic
- How-To & Life · GuideHow to Find Your Heart Rate ZonesDefine your Zones 1–5 physiology with LT1 and LT2 references and get training prescriptions. Free online heart rate guide with instant, no-signup access.
- How-To & Life · GuideHow to Sleep BetterCreate 10 sleep habits that improve rest quality without melatonin marketing. Free, instant online guide with no sign-up needed.
- How-To & Life · GuideHow to Drink More WaterUse habit stacks and bottle tricks to drink more water effortlessly. Free instant guide on recognizing your hydration signals in your browser.
- How-To & Life · GuideBeginner Workout Plan at HomeA 4-week home workout for complete beginners. Bodyweight only, 20-30 minutes, three days a week.
- How-To & Life · GuideHow to Start RunningStart running without hating it. Follow a walk‑run plan to your first 5K in 8 weeks, plus learn injury avoidance tips. Free online guide, no sign‑up required.
- How-To & Life · GuideHow to Lose Belly FatSpot-reduction is a myth; rely on calorie deficit, strength, sleep, and stress control. Lose belly fat with our free online plan, no sign-up, in seconds.
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