Heart Rate Zone Calculator
Your maximum heart rate (220 minus age) split into five training zones, so you know exactly how hard to push in each workout.
190
estimated max heart rate (bpm)
Warm up95–114 bpm
Easy pace, light breathing — recovery and warm-up.
Fat burn114–133 bpm
Comfortable, conversational pace — steady fat-burning zone.
Aerobic133–152 bpm
Moderate effort — builds cardiovascular endurance.
Anaerobic152–171 bpm
Hard effort, short bursts — improves speed and power.
Max effort171–190 bpm
All-out effort — only for short intervals, advanced athletes.
This tool gives a general estimate for informational purposes and isn't a medical diagnosis. If you're pregnant, managing a chronic condition, or unsure about a result, check with a doctor or registered dietitian before changing your diet or exercise.