Max Heart Rate Calculator
Estimate your maximum heart rate and training zones based on age for safe and effective workouts.
Enter values and click Calculate
Heart Rate & Training Zones
Calculate maximum heart rate and training zone limits to optimize exercise intensity for cardiovascular fitness and weight management.
Formula
Max HR = 220 − Age; Zones = % of Max HR
How to Use?
- Enter your age.
- View your estimated max heart rate and top limits for training zones 1–4.
Worked Examples
Example
Given:inputs
ageYears:30
Result:calculated
maxHR:190
zone1Max:114
zone2Max:133
zone3Max:152
zone4Max:171
Heart Rate Zones
Training zones help monitor intensity: Zone 1 (50–60%), Zone 2 (60–70%), Zone 3 (70–80%), Zone 4 (80–90%).
Safety & Performance
Using max heart rate ensures safe workouts and efficient cardio training.
Table: Heart Rate Training Zones
| Zone | Intensity (% of max) | Benefit |
|---|---|---|
| Zone 1 | 50–60% | Very light, warm-up, recovery |
| Zone 2 | 60–70% | Light, fat burning |
| Zone 3 | 70–80% | Moderate, aerobic endurance |
| Zone 4 | 80–90% | Hard, anaerobic threshold |
FAQs
Why calculate max heart rate?
To monitor exercise intensity and maintain safe training limits.
Are these values exact?
They are estimates; individual differences exist.