Max Heart Rate Calculator
Estimate your maximum heart rate and training zones based on age for safe and effective workouts.
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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
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How to Use?
- Enter your age.
- View your estimated max heart rate and top limits for training zones 1–4.
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Worked Examples
Example
Given:
ageYears: 30
Result:
maxHR: 190
zone1Max: 114
zone2Max: 133
zone3Max: 152
zone4Max: 171
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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 |
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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.
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