Training heart rate zones — light, moderate, vigorous, and peak intensity — are typically calculated as percentages of your estimated maximum heart rate, which itself is commonly estimated using the widely-cited formula of 220 minus your age.
This calculator applies that estimated maximum heart rate to calculate five common training zones, each expressed as a heart rate range, so you can gauge which zone you're in during a workout based on a heart rate monitor reading.
The 220-minus-age formula is a widely used population-level estimate rather than a precise individual measurement — actual maximum heart rate varies meaningfully between individuals of the same age, so treat these zones as a reasonable general guide rather than an exact personal figure.
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Frequently asked questions
How accurate is the 220-minus-age formula?
It's a commonly used population average, but actual individual maximum heart rate can vary by 10-20 beats per minute from this estimate — a supervised fitness test gives a more precise personal figure if exact accuracy matters.
Which zone should I train in for fat burning versus cardio fitness?
Different training goals target different zones — lower-intensity zones are often associated with fat-burning-focused training, while higher zones build cardiovascular fitness and performance; consult a fitness professional for guidance suited to your specific goals.