Heart Rate Zones Calculator
Worked example result
| Estimated maximum heart rate | 190 bpm |
| Zone 1 — recovery (50–60%) | 95-114 bpm |
| Zone 2 — easy aerobic (60–70%) | 114-133 bpm |
| Zone 3 — tempo (70–80%) | 133-152 bpm |
| Zone 4 — threshold (80–90%) | 152-171 bpm |
| Zone 5 — maximum (90–100%) | 171-190 bpm |
At age 30, HRmax is estimated at 190 bpm, so Zone 2 (easy aerobic) runs from 114 to 133 bpm.
HRmax = 220 − age · Zones = 50–60%, 60–70%, 70–80%, 80–90%, 90–100% of HRmax · Powered by CalcHub — Heart Rate Zones Calculator