How to Use the Heart Rate Zone Calculator
Enter your age (used to estimate max heart rate via a standard formula, or enter a known measured max directly if available), and the calculator divides the range into standard training zones — each with a target heart rate range corresponding to a different training intensity and benefit.
The Heart Rate Zone Calculator translates a max heart rate into practical training zone ranges — here's what to enter.
Entering age or a known max heart rate
If you know your actual measured max heart rate from a supervised test, entering it directly gives more individually accurate zones than the default age-based formula estimate, as covered in the guide comparing the two approaches.
Reading and using the zones
Each zone shows a target heart rate range corresponding to a specific training intensity and general benefit, as covered in the guide on what each zone does — using these ranges during training (with a heart rate monitor) helps ensure a workout actually hits its intended intensity rather than relying on perceived effort alone.