Training zones are usually expressed as a percentage of your maximum heart rate. This calculator uses the common 220-minus-age estimate, then breaks the result into five effort zones so you can match your workout intensity to your goal.
| Zone | Effort | BPM range |
|---|
Use this to structure training intensity deliberately — keeping easy runs genuinely easy in Zone 2, and making sure hard interval sessions actually reach Zone 4 or 5 rather than sitting in an unproductive middle ground. It's especially useful if you train with a heart rate monitor or smartwatch and want zones to check your live readings against.
Estimated max heart rate is simply 220 minus your age. The five zones are expressed as percentages of that number: 50-60% for warm-up, 60-70% for fat-burning pace, 70-80% for aerobic and cardio work, 80-90% for anaerobic threshold training, and 90-100% reserved for short bursts of maximum effort.
Health Calc