Heart Rate Zones
Training zones by age
About This Calculator
Heart rate zones define intensity ranges for cardiovascular exercise based on your maximum heart rate (MHR). Training in different zones produces different physiological adaptations — fat burning (moderate zones), aerobic fitness (middle zones), and speed/power (high zones). Most training plans combine zones for optimal results.
Formula
MHR (max heart rate) = 220 − age (simple formula)
MHR (Tanaka formula) = 208 − 0.7 × age (more accurate)
Zone 1 (Recovery): 50-60% MHR; Zone 2 (Aerobic): 60-70%
Zone 3 (Cardio): 70-80%; Zone 4 (Threshold): 80-90%; Zone 5 (Max): 90-100%
Example Calculation
35-year-old calculating training zones
- MHR = 220 − 35 = 185 bpm
- Zone 1: 50-60% = 93-111 bpm
- Zone 2: 60-70% = 111-130 bpm
- Zone 3: 70-80% = 130-148 bpm
- Zone 4: 80-90% = 148-167 bpm
Target zones calculated for age 35 (MHR=185)
Heart Rate Zones by Age
| Age | MHR | Zone 2 (aerobic) | Zone 3 (cardio) | Zone 4 (threshold) |
|---|---|---|---|---|
| 20 | 200 | 120-140 | 140-160 | 160-180 |
| 30 | 190 | 114-133 | 133-152 | 152-171 |
| 40 | 180 | 108-126 | 126-144 | 144-162 |
| 50 | 170 | 102-119 | 119-136 | 136-153 |
| 60 | 160 | 96-112 | 112-128 | 128-144 |
Frequently Asked Questions
What is the best zone for fat burning?
Zone 2 (60-70% MHR) burns the highest percentage of calories from fat. However, higher zones burn more total calories per hour even though the fat percentage is lower. For overall fat loss, total calorie deficit matters most; Zone 2 for long sessions is very efficient.
What is Zone 2 training?
Zone 2 is a conversational pace — you can speak in full sentences but feel some effort. It builds aerobic base, improves mitochondrial density, and enhances fat oxidation. Elite endurance athletes spend 80% of training time in Zone 2.
How accurate is the 220−age formula?
It's a population average with ±10-12 bpm standard deviation. Many individuals have MHR significantly above or below the formula. For accuracy, find your true MHR with a graded exercise test (ideally doctor-supervised). Wearable HRMs are more reliable than chest straps.
What is heart rate variability (HRV)?
HRV measures the variation in time between successive heartbeats. Higher HRV generally indicates better cardiovascular fitness and recovery. Wearables that track HRV can tell you when you're well-recovered (train hard) vs. stressed/fatigued (recover).