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Health
Heart Rate Zones
Training heart rate zones
Runs locally in your browser
Parameters
Results
- Max heart rate
- 190 bpm
- Fat burn (60–70%)
- 114–133
- Aerobic (70–80%)
- 133–152
- Anaerobic (80–90%)
- 152–171
How it works
Calculates training heart rate zones from age using the 220 − age maximum heart rate formula.
Who it's for: Runners, cyclists, and gym-goers using zone-based cardio on treadmills, Peloton, or wrist monitors.
Estimates max heart rate as 220 minus age in years.
Defines Fat burn (60–70%), Aerobic (70–80%), and Anaerobic (80–90%) zones in bpm.
Provides quick reference ranges for structuring weekly cardio sessions.
How to use
- Enter Age in years.
- Read Max heart rate — do not exceed this during high-intensity intervals without clearance.
- Use Fat burn zone for easy recovery sessions and active recovery days.
- Use Aerobic zone for base-building runs and steady-state cardio (30–45 minutes).
- Use Anaerobic zone for intervals and tempo work — limit duration due to lactate accumulation.
- Wear a chest strap or optical monitor for real-time zone feedback during workouts.
Good to know
- 220 − age can be off by ±10–15 bpm for trained athletes — lab max HR testing is more accurate.
- Beta-blockers lower heart rate response — zones may not apply; follow perceived exertion instead.