Heart Rate Zone Calculator
Get your five training zones in beats per minute — from easy fat-burning efforts to maximum intervals.
Try:
Estimated max heart rate (Beats Per Minute)
184 bpm
Tanaka formula (208 − 0.7 × age)
Zone 1 · Very light
92–110 bpm
50–60% effort
Zone 2 · Light (fat burn)
110–128 bpm
60–70% effort
Zone 3 · Moderate (aerobic)
128–147 bpm
70–80% effort
Zone 4 · Hard (threshold)
147–165 bpm
80–90% effort
Zone 5 · Maximum
165–184 bpm
90–100% effort