Calculation Method
Based on percentage of maximum heart rateMaximum Heart Rate
Don't know your max HR? Estimate: 220 - age = 190 BPM (for age 30)
zone BPM = max HR × zone%
(straight percentage of maximum heart rate)Enter your heart rate above and all five training zones appear instantly. Or start from an example:
Age-based max HR estimates (220 − age) can be off by 10+ BPM for individuals. A field-tested max or lab-measured threshold gives far more accurate zones — the percentages here are conventional coaching ranges, not personal physiology.