How this heart rate zone calculator works
The calculator chooses the max heart rate you enter, or estimates max heart rate as 220 minus age when that field is blank. It then applies the selected zone method to estimate bpm ranges.
Max heart rate and heart-rate reserve methods
Percent-max zones apply percentages directly to the max heart rate used. Heart-rate reserve uses max heart rate minus resting heart rate, applies the zone percentage and adds resting heart rate back.
What this tool does not include
This calculator does not provide medical exercise clearance, diagnose cardiovascular fitness, monitor live heart rate, create a training plan or handle emergencies. People with heart conditions, symptoms, medications that affect heart rate, pregnancy or exercise restrictions should use professional guidance.
Key terms and assumptionsFormula notes, key terms, source assumptions and limits used in this calculator.
- Adult-only scope
- This calculator is scoped to adults age 18 to 100 and is not designed for children or teens.
- Max heart rate
- A known max heart rate is used when entered. Otherwise, max heart rate is estimated as 220 minus age.
- Zone methods
- Percent-max zones apply percentages to max heart rate. Heart-rate reserve zones also use resting heart rate.
- Estimate limits
- Zones are broad formula-based estimates and are not medical exercise clearance, diagnosis or a training plan.
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FAQs
How are heart-rate zones estimated?
This calculator uses either percentages of max heart rate or heart-rate reserve when resting heart rate is entered.
How is max heart rate estimated?
If no known max is entered, the calculator uses 220 minus age as a broad age-based estimate.
What is heart-rate reserve?
Heart-rate reserve is max heart rate minus resting heart rate. The calculator applies zone percentages to that reserve and adds resting heart rate back.
Are age-based heart-rate formulas accurate?
No. They are broad averages and can vary significantly by person.
Is this medical exercise clearance?
No. These are formula-based estimates only and are not medical exercise clearance.
Is this a training plan?
No. It only estimates bpm ranges from entered values.
Can children use this calculator?
No. This calculator is scoped to adults.
Can I copy the zones?
Yes. The copy summary includes the method, max heart rate used, estimated zones and limitation note.