Heart Rate Zones Calculator

Calculate 5 cardio training zones from your estimated max heart rate.

Age yrs

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Cardio zones for better training structure

Last updated: March 30, 2026

A heart rate zones calculator generates five training zones from estimated max heart rate, helping users train with clearer intensity control.

Zone-based training supports different goals: recovery, aerobic base, tempo work, threshold, and high-intensity intervals.

This is a practical starting framework for users who want smarter cardio sessions without complex lab testing.

Frequently asked questions

How is max heart rate estimated?

A common estimate is 220 minus age. It is a practical starting point for training zones.

What is Zone 2 training?

Zone 2 is usually 60-70% of max heart rate and is used for aerobic base and endurance work.

Are heart rate formulas exact?

No. They are estimates. Lab testing gives more precise individual thresholds.