Heart Rate Zone Calculator
Estimate training zones from age so you can better separate easy recovery work, steady conditioning, tempo sessions, and harder interval efforts.
Map your cardio zones
Estimate your max heart rate from age and use the output ranges for easier steady-state, tempo, and interval planning.
Typical use by zone
Zone 1 to 2
Recovery work, warm-ups, cool-downs, long easy cardio.
Zone 3
Steady conditioning or tempo work when you want sustainable effort.
Zone 4
Hard intervals, threshold sessions, and short conditioning blocks.
Zone 5
Very hard repeat efforts and short bursts, not extended sessions.
Result
Estimated max heart rate
bpm
Why this tool helps
Heart rate zones are a practical way to manage cardio intensity. They help keep easy days easy and make interval work easier to structure.
Best use cases
Zone-based treadmill or bike sessions
Steady-state cardio planning
Interval and conditioning sessions
How to use it
Step 1
Enter your age.
Step 2
Review the estimated max heart rate.
Step 3
Use the zone table to match the workout type to the right range.
Planning note
Use the result as a starting number, not a final prescription. Real-world adjustments still depend on performance, recovery, appetite, schedule, and consistency over time.
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