Heart Rate Calculator – Find Your Target Zones in Seconds
A free, instant web tool that lets you determine the optimal heart‑rate ranges for exercise based on your age. Simply enter your age, click calculate, and the calculator displays Zone 1 (50‑60 % of your maximum heart rate) and Zone 2 (60‑70 % of your maximum heart rate) in beats per minute (bpm). The result can be copied to your clipboard or shared on X with a single click.

How It Works

1. Enter Your Age – Use the number field to type the age you want to calculate for.
2. Click “Calculate” – The script runs the classic 220 – age formula to find your maximum heart rate (MHR).
3. View the Zones – The output shows two key training zones:
4. Zone 1: 50 % – 60 % of MHR (aerobic base building, fat‑burn focus).
5. Zone 2: 60 % – 70 % of MHR (aerobic endurance, improved cardiovascular efficiency).
6. Copy or Share – Tap the result field to copy the text, or click the X icon to post the zones on X.

Definitions & Why It Matters

• Maximum Heart Rate (MHR): The highest heart rate an individual can achieve during maximum effort; calculated as 220 minus age.
• Target Heart Rate Zone: A percentage range of MHR that corresponds to specific training benefits.
• Zone 1 (50‑60 % MHR): Ideal for warm‑ups, recovery, and building an aerobic base.
• Zone 2 (60‑70 % MHR): Enhances cardiovascular endurance and improves fat metabolism.

Use Cases

• Cardio Training: Tailor workouts to stay within safe, effective intensity levels.
• Fitness Programming: Build structured training plans that progress from Zone 1 to Zone 2.
• Health Monitoring: Keep exercise intensity below risky levels for those with medical conditions.
• Performance Tracking: Compare your zones over time to gauge improvements in aerobic capacity.

General Information

• Formula Used: MHR = 220 – age (standard in fitness circles).
• Result Units: Beats per minute (bpm).
• Accuracy: The 220‑age rule is a widely accepted approximation; individual variations exist.
• No Sign‑Up Needed: Use instantly—no account or payment required.
• Mobile Friendly: Works on smartphones, tablets, and desktops.

Try the free Heart Rate Calculator now – just enter your age, hit calculate, and start training smarter!