Calculator
Pulse Zone Calculator
See your five heart-rate training zones, from very light to maximum effort, based on your age.
Pulse Zone Calculator
Enter your age to see your training zones.
This tool is for education and general interest only. It is not a medical device and must not be used to diagnose, treat or make health decisions. Always consult a qualified professional.
How to use it
- Step 1Enter your age.
- Step 2Read your estimated maximum heart rate.
- Step 3Use the table to find each training zone.
What are heart-rate zones?
Coaches often divide effort into five zones, each a band of your maximum heart rate. Lower zones suit warm-ups and recovery; higher zones build fitness and speed.
Zones make "easy" and "hard" measurable, so you can train with more purpose.
Using the zones
These figures are estimates based on an age formula, so treat the boundaries as approximate. How you feel matters as much as the numbers.
See the heart rate calculator and read our heart and exercise physiology guides.
Questions & Answers
Frequently asked questions
Very light, light, moderate, hard and maximum — each a percentage band of your maximum heart rate.
The moderate zone is often called the "fat-burning" zone, but total energy use and overall training matter more.
No. They are estimates from an age-based formula and vary between individuals.
Understand the science
Go beyond the numbers
Every tool pairs with a guide that explains the biology behind it in plain language.