Heart Rate Zone Calculator
Shows heart-rate training zones from your age.
Result
- Maximum heart rate
- 185 bpm
- Zone 2 (fat burn)
- 111–130 bpm
- Zone 3 (aerobic)
- 130–148 bpm
- Zone 4 (threshold)
- 148–167 bpm
How to use the heart rate zone calculator
- Enter the age.
- The results update as you type, or press Calculate.
- Read the maximum heart rate first, then the supporting figures below it.
Formula
Max HR = 220 − age; zones are percentages of max.
Worked example
For example, with these inputs:
- Age: 35
the calculator returns:
- Maximum heart rate: 185 bpm
- Zone 2 (fat burn): 111–130 bpm
- Zone 3 (aerobic): 130–148 bpm
- Zone 4 (threshold): 148–167 bpm
Background
Any health calculator gives a general estimate. If a result worries you, or you are pregnant, managing a chronic condition or planning a big change in diet or exercise, speak to a doctor, polyclinic or dietitian.
Research has shown that Asians tend to develop conditions such as type 2 diabetes and heart disease at lower body weights than Europeans. That is why the Health Promotion Board recommends lower BMI cut-offs for Singaporeans, with 23 marking the start of moderate risk.
Frequently asked questions
How does the heart rate zone calculator work?
It applies this formula: Max HR = 220 − age; zones are percentages of max.
Is this a medical assessment?
No. These are general estimates. Speak to a doctor or polyclinic for advice about your health.