Heart rate zone calculator
Pick your age, then convert a training intensity in percent of maximum heart rate to beats per minute, or a heart rate to its zone.
That is 70 % of a 190 bpm maximum: zone 3, moderate.
What it means
How hard is that?
Maximum heart rate from 220 − age, which can be off by 10–20 bpm for an individual. Heart rate reserve assumes a resting rate of 60 bpm. Not medical advice.
Every unit
That effort in every measure
Learn
Three things worth knowing
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220 − age
At 40, max ≈ 180 bpm: zone 2 is 108–126 bpm, zone 4 is 144–162 bpm.
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A 1970 estimate
The 220 − age rule appeared in 1970 from fitting earlier studies; newer formulas like 208 − 0.7 × age are a little more accurate.
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Max is not a target
Maximum heart rate is a ceiling for working out zones, not a goal to reach.
Shortcuts
Popular heart rate conversions
Background
About heart rate zones
Training zones are slices of your maximum heart rate, roughly 220 − age: zone 1 (50–60 %) is very easy, zone 2 (60–70 %) easy endurance, zone 3 (70–80 %) moderate, zone 4 (80–90 %) hard, zone 5 (90–100 %) all-out.
The Karvonen method uses heart rate reserve instead: the range between resting and maximum rate.