Heart Rate Zone Calculator
Enter your age or max heart rate and get training zones Z1 to Z5.
How is this calculated?
Without a measured max HR, maximum heart rate is estimated as 220 − age. Each zone is a percentage of that value: Z1 50–60%, Z2 60–70%, Z3 70–80%, Z4 80–90%, Z5 90–100%.
Max HR
185 bpm
Z1 · Recovery50–60 %
93–111 bpm
Warm-up, cool-down, easy recovery.
Z2 · Endurance60–70 %
111–130 bpm
Long runs and aerobic base. Where endurance is built.
Z3 · Tempo70–80 %
130–148 bpm
Steady effort, close to marathon intensity for many runners.
Z4 · Threshold80–90 %
148–167 bpm
Lactate threshold. Long intervals and hard tempo.
Z5 · VO2max90–100 %
167–185 bpm
VO2max and short intervals. Very hard, in small doses.
Frequently asked questions
How do you calculate maximum heart rate?
The most used formula is 220 − age. At 40, that is 180 bpm. It is an average, not a measurement: real values often sit about ±10 bpm away. A max HR seen in a race or a lab test is more reliable. The Tanaka formula (208 − 0.7 × age) is a slightly better estimate for adults.
What are heart rate zones Z1 to Z5?
Z1 (50–60%) is for recovery. Z2 (60–70%) is easy endurance, where most training volume belongs. Z3 (70–80%) is steady tempo. Z4 (80–90%) is threshold. Z5 (90–100%) is maximal effort, kept for short intervals.
Is the 220 − age formula accurate?
It is a ballpark figure, not a personal value. Two runners of the same age can differ by 20 bpm. If you know your real max HR, enter it directly and the zones will fit you better.
Which heart rate zone for a marathon?
Most runners hold a marathon between the top of Z2 and Z3, often around 70 to 80% of max HR depending on fitness. Starting in Z4 usually costs you late in the race. Long runs belong mostly in Z2.