ShulahHeart rate zone calculator
Heart rate zones turn your pulse into training intensity. They are worked out from your estimated maximum heart rate: 220 minus your age.
Estimates for healthy adults (Mifflin-St Jeor · Katch-McArdle · Deurenberg · US Navy · Epley). Not medical advice.
The five zones
Zone 1 (50 to 60%) is a warm-up. Zone 2 (60 to 70%) is easy aerobic work that builds your base and burns fat; you can still hold a conversation. Zone 3 (70 to 80%) is steady aerobic effort, zone 4 (80 to 90%) is threshold, and zone 5 (90 to 100%) is all-out.
How to read it
220 minus age is an estimate: your real maximum can be 10 or more beats higher or lower. A watch that reads your heart rate during hard efforts will give you a truer number.