RapidCheck

Heart Rate Zone Calculator

Find your training heart-rate zones from your age.

Last updated: 21 Aug 2026

Quick answer

Your zones are percentages of your maximum heart rate (about 220 − age). For example, at 30 (max ~190 bpm): fat-burn ~114–133, cardio ~133–162, and peak ~162–190 bpm. Enter your age above to see all five zones.

Find your heart-rate training zones as percentages of your max heart rate (~220 − age): from an easy warm-up zone up to the peak zone, to guide your workouts.

How to calculate heart rate zones

  1. 1 Enter your age.
  2. 2 We estimate your max heart rate (220 − age).
  3. 3 You see the five training zones in bpm.

Frequently asked questions

What are heart rate zones?
Bands of intensity as a percentage of max HR — warm-up (50–60%), fat-burn (60–70%), aerobic (70–80%), anaerobic (80–90%) and peak (90–100%).
Which zone burns the most fat?
The 60–70% "fat-burn" zone uses a higher share of fat, but higher zones burn more total calories.
Is 220 − age accurate?
It is a population estimate; a lab test or chest-strap data gives a more personal max HR.

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