Heart Rate Zone Calculator
Calculate simple training heart-rate zones from your maximum heart rate.
Zone 1
93–111 bpm
- Zone 2
- 111–130 bpm
- Zone 3
- 130–148 bpm
- Zone 4
- 148–167 bpm
- Zone 5
- 167–185 bpm
Simple percentage zones only; sports testing and individual variation may produce different zones.
v1.0 · Reviewed September 2026
How this is worked out
Five zones are calculated as percentage bands of the maximum heart rate you enter: 50–60, 60–70, 70–80, 80–90 and 90–100 per cent.
Worked example
- Maximum heart rate 185 bpm
Zone 1 is 93–111 bpm, rising to Zone 5 at 167–185 bpm
Assumptions and limits
- Uses the maximum heart rate you supply. If that came from the 220 − age estimate, every zone inherits its error.
- Percentage-of-maximum zones differ from heart rate reserve zones, which also use resting heart rate and give higher numbers for the same effort.
- Not medical advice.