Heart Rate Zone Calculator
Five training zones in bpm bands from your age or a measured maximum heart rate, with recovery, training and all-out ranges pulled out as cards.
Fill in the values and calculate
The form sends itself back to this page — results print below, computed on the server.
No results yet: fill the form above and press Calculate.
About Heart Rate Zone Calculator
Zones are percentages of a maximum heart rate, so the whole table shifts with one honest input. Age gives a serviceable estimate; a measured figure from a hard session is better if you have one.
The bands are printed both as a table and as the three ranges people actually train to: recovery, the working zone, and all-out. Zone maths is percentage maths: every bpm figure here is a share of your maximum.
Questions about Heart Rate Zone Calculator
Is the age formula accurate?
It is a ±10 bpm family of estimates. A measured maximum from a hard interval session is the better figure; use this page to set the zones, not to win them.
Why do my zones look lower than a friend's?
Because maximum heart rate falls with age, and everyone's maximum is different. Percentage zones are only shared when the maximum is.
Which zone should most training sit in?
Zone 2 by habit, zones 3-4 in blocks. Stacking zone 5 for long makes the next session worse, which is why the table marks its cost.
Bookmark and homescreen
- Press Ctrl+B now (or Cmd+B on macOS) to bookmark this page in your browser.
- Drag this link to your bookmarks bar and it will always open this tool: Heart Rate Zone Calculator.
- On a phone: open in Chrome/Safari and use "Add to Home Screen" — the site ships a homescreen icon and manifest, so it installs like an app.
- Two addresses work:
https://useful-utilities.com/heart-rate-zone-calculator/andheart-rate-zone-calculator.useful-utilities.com. Copy whichever you prefer.