What are heart rate zones?

Heart rate zones are ranges of beats per minute that represent different exercise intensities, from gentle recovery up to all-out effort. Training in the right zone helps you target a specific goal — burning fat, building endurance, or improving speed — and avoid overtraining. Most heart rate monitors and fitness watches, including Garmin, Apple, and Fitbit, use these same five zones.

How the zones are calculated

Your maximum heart rate is estimated with the common formula 220 − your age. Each zone is then a percentage band of that maximum. If you also enter your resting heart rate, the calculator switches to the more accurate Karvonen (heart-rate-reserve) method, which bases the zones on the gap between your resting and maximum heart rate for a more personalised result.

Training in each zone

Zones 1 and 2 (50–70%) are ideal for warm-ups, recovery, and building an aerobic base — this is where long, easy sessions belong. Zone 3 (70–80%) improves aerobic fitness. Zones 4 and 5 (80–100%) are hard efforts that boost speed and power but should make up only a small share of your training. A common approach is to spend roughly 80% of your time in the easier zones and 20% in the harder ones.

Frequently asked questions

How do I find my resting heart rate?

Measure your pulse for one minute first thing in the morning before getting out of bed, or read it from a fitness tracker. A typical adult resting heart rate is 60–100 bpm; fitter people tend to be lower.

Is 220 minus age accurate?

It is a useful estimate but can be off by 10–15 bpm for some individuals. For precise zones, a lab test or a field test with a chest-strap monitor is more reliable.

Disclaimer: This calculator provides estimates for informational purposes only and does not constitute medical advice. Consult a doctor before starting intense exercise, especially if you have a heart condition.