Heart Rate Zone Calculator
Max heart rate and the five training zones for your age.
zones use the Karvonen (heart-rate-reserve) method
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- 1Max HR = 220 − 30 = 190 bpm
- 2Zones use heart-rate reserve (max − resting 60)
max HR = 220 − ageHow it works
Estimates maximum heart rate and the five training zones. Giving a resting rate switches to the more personalised Karvonen method.
Example
At 30, max heart rate is about 190 bpm; the aerobic zone is roughly 133–152 bpm.
For general information only, not medical advice. Individual needs vary — consult a qualified health professional. The 220−age formula is an estimate with wide individual variation.
About the Heart Rate Zone Calculator
Max heart rate and the five training zones for your age. It sits in the Health & Fitness section of NWS Calc, a free collection of calculators that run entirely in your browser. There is no signup, no paywall and no tracking — open the page, enter your numbers, get an answer.
Frequently asked questions
- Is the Heart Rate Zone Calculator free to use?
- Yes. Every calculator on NWS Calc is completely free, with no signup, no usage limits and no ads.
- Does my data leave my device?
- No. The Heart Rate Zone Calculator runs entirely in your browser using JavaScript. Nothing you type is uploaded, logged or stored on a server.
- Can I use the Heart Rate Zone Calculator on my phone?
- Yes. The page is fully responsive and works in any modern mobile or desktop browser — there is nothing to install.
- What else is in Health & Fitness?
- BMI, body fat, calories, macros, heart rate and training numbers. You can browse the full Health & Fitness category for related calculators.