Estimate training heart rate zones using age-based max heart rate and resting heart rate.
Max HR = 220 − Age. Zones are estimated using a heart rate reserve approach.
Heart rate zones are commonly used to guide exercise intensity. A simple approach estimates maximum heart rate as 220 minus age. Using resting heart rate can refine the estimate by calculating heart rate reserve, which reflects how much your heart rate can increase from rest to maximum. Zones are then defined as a percentage of that reserve plus resting heart rate.
Lower zones are often used for easier endurance work and recovery, while higher zones are used for improving aerobic capacity and performance. Some programs describe “fat burn,” “cardio,” and “peak” zones, but the best zone depends on goals, fitness level, and medical history.
If you experience chest pain, dizziness, unusual shortness of breath, or have known cardiovascular disease, seek medical advice before starting or changing an exercise program.
Is 220 − age accurate for everyone? No. It is a rough estimate and can vary widely.
Why include resting heart rate? It personalizes zones using heart rate reserve.
Should I stay in one zone? Many training plans use a mix of zones across the week.
This tool is for informational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional for diagnosis or treatment.This tool is for informational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional for diagnosis or treatment.