Heart Rate Calculator

Calculate your maximum heart rate and target heart rate training zones.

✓ Free to use ✓ Instant results ✓ Mobile friendly ✓ No sign-up needed

Age

Resting Heart Rate (bpm)

Max Heart Rate

Zone 1 (50–60%)

Zone 2 (60–70%)

Zone 3 (70–80%)

Zone 4 (80–90%)

Zone 5 (90–100%)

❤️ Train smarter with a heart rate monitor

Heart Rate Training Zones

Training in different heart rate zones produces different physiological benefits. Zone 2 builds aerobic base; Zone 4–5 builds speed and VO2 max.

How is max heart rate calculated?+

The most common formula: Max HR = 220 − age. The Tanaka formula: 208 − (0.7 × age) is more accurate for older adults.

What zone should I train in for fat burning?+

Zone 2 (60–70% max HR) is optimal for fat burning and aerobic base building.