Heart Rate Zone Calculator
Heart rate zones turn effort into numbers. Enter your age (and your resting heart rate, if you know it) to see your five zones.
How we got it
Maximum heart rate = 208 - 0.7 x age (Tanaka, Monahan and Seals, 2001). Zones are 50-60%, 60-70%, 70-80%, 80-90% and 90-100% of your maximum, or of your heart-rate reserve (maximum minus resting, the Karvonen method) when you add your resting heart rate. Real maximums vary by about 10 beats either way.
Updated . Sources: Tanaka, Monahan and Seals, 2001, Journal of the American College of Cardiology; Karvonen, Kentala and Mustala, 1957, heart-rate reserve.
Questions
Which zone burns the most fat?
Easier zones use a higher share of fat, but harder zones burn more in total. A mix of easy and hard work is best.
Is 220 minus age accurate?
It is a rough rule. The Tanaka formula used here fits adults better, especially over 40.