Heart Rate Zone Calculator
Estimate training zones from age or enter a known max heart rate for more personalized zone ranges.
Last updated: May 30, 2026
Max HR used
180 bpm
Zone 1
50-60%
90-108 bpm
Zone 2
60-70%
108-126 bpm
Zone 3
70-80%
126-144 bpm
Zone 4
80-90%
144-162 bpm
Zone 5
90-100%
162-180 bpm
Estimated max HR uses 208 - 0.7 x age unless you enter a known max. These are broad percentage zones, not lactate-threshold or lab-derived zones.
Formula
Estimated max heart rate = 208 - 0.7 x age. Zones use 50-60%, 60-70%, 70-80%, 80-90%, and 90-100% of max HR.
Best Use
Quick training guidance when you want simple percentage-of-max heart-rate zones.
Limitations
Age-estimated max heart rate can be far off for individuals. Lab-tested max HR, threshold testing, or resting-heart-rate methods can produce more personal zones.
Example
A 40-year-old has an estimated max HR of 180 bpm, with Zone 2 at about 108-126 bpm.
How to Use It
- Enter age for a quick estimated max heart rate.
- Enter a known max heart rate if you have one from reliable testing.
- Use the zones as broad training ranges rather than exact physiological thresholds.
Common Mistakes
- Assuming age-estimated max heart rate is exact.
- Treating percentage-of-max zones as the same as lactate-threshold zones.
- Ignoring cardiac drift, heat, caffeine, fatigue, and sensor quality.
Useful For
- Estimate an easy run or Zone 2 heart-rate range.
- Compare heart-rate intensity with pace from the pace calculator.
- Use known max HR to make zones more personal than age-only estimates.
What is Zone 2 running?
In this calculator, Zone 2 is 60-70% of maximum heart rate. Many runners use it for easy aerobic training.
Should I use age or known max heart rate?
Use a known max heart rate if you have a reliable test result. Age formulas are population estimates and can be inaccurate for individuals.
Are these zones the same as lactate threshold zones?
No. These are percentage-of-max zones. Lactate threshold zones require a different test and can be more useful for structured training.