How to use the heart rate zones calculator
Find maximum heart rate and training zones. Enter age, resting heart rate in the fields above; the maximum heart rate, zone 2 (60–70% hrr) lower, zone 2 upper, zone 4 (80–90%) lower are computed instantly and plotted on the chart so you can see how the answer changes.
Formula
Variables
- a — Age (years)
- rest — Resting heart rate (bpm)
Worked example
With age = 30 years, resting heart rate = 60 bpm, the calculator gives maximum heart rate ≈ 187 bpm; zone 2 (60–70% hrr) lower ≈ 136.2 bpm; zone 2 upper ≈ 148.9 bpm; zone 4 (80–90%) lower ≈ 161.6 bpm.
Frequently asked questions
What is the formula for the heart rate zones calculation?
Maximum heart rate (bpm) = 208-0.7 × a. Zone 2 (60–70% HRR) lower (bpm) = rest+0.6 × ([Maximum heart rate]-rest). Zone 2 upper (bpm) = rest+0.7 × ([Maximum heart rate]-rest). Zone 4 (80–90%) lower (bpm) = rest+0.8 × ([Maximum heart rate]-rest). Here a is age (years), rest is resting heart rate (bpm).
What inputs do I need for the heart rate zones calculator?
You need age in years, resting heart rate in bpm. Each field is pre-filled with a typical example so you can see how the result responds as you edit the numbers.
How do I use this calculator?
Type values into the input fields. Results and the chart update instantly. Use Reset to restore the example values, Copy results to paste them elsewhere, or Share to copy a link that preserves your inputs.
Is the result exact?
Calculations use standard formulas and double-precision arithmetic, then display about seven significant figures. Real-world measurements carry uncertainty, so treat results as estimates unless your inputs are exact.