Heart Rate Zone Calculator
Calculate estimated max heart rate (220−age) and simple training zones as percent ranges of max. Example: age 30 → max 190; moderate often ~50–70% of max. Educational only — not medical advice.
How it works
Enter age to sketch max HR and three percent-based zones. Formulas vary by lab — this is a classroom classic, not a clinical test.
Formula
max=220−age; zone = [lo%, hi%] × max. Notes:
- 220−age is a rough teaching estimate.
- Stop exercise and seek care for symptoms — not advice.
- Pair with macros / BMR–TDEE for education.
Example
Example: age 30 → max 190; moderate band often cited near 50–70% of max.
When to use it
- Classroom zone math.
- Compare percent bands.
- Educational pairing with macros.
Frequently asked questions
Sample?
Age 30 → max 190.
Medical advice?
No.
Why these %?
Common teaching bands; protocols differ.
Symptoms?
Seek a clinician — not this tool.
Important notice
Educational heart rate zones only — not medical advice. Consult a qualified clinician.
References: CDC / ACSM-style educational references.
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Questions or feedback
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