ZonePulse

HR Zones (Quick)

Simple max-HR rule with Z1–Z5 zones.

Age

Max HR (bpm)

190

Z1: 95-114
Z2: 114-133
Z3: 133-152
Z4: 152-171
Z5: 171-190

What you entered

Age: 30

1
Estimated max heart rate
220 − 30= 190 bpm
2
Each zone is a % range of max HR (Z1 50–60% … Z5 90–100%)
max HR × zone %= Z1: 95-114; Z2: 114-133; Z3: 133-152; Z4: 152-171; Z5: 171-190

Result

Max HR (bpm): 190

At age 30, your estimated max heart rate is 190 bpm — use the zone ranges above to guide training intensity.

Heart rate zones from age alone

The quick version: maximum heart rate is 220 minus age, and each zone is a fixed percentage band of that maximum.

Age	Max HR	Fat burn (Z2)	Cardio (Z3)	Threshold (Z4)	Peak (Z5)
20	200 bpm	120-140	140-160	160-180	180-200
30	190 bpm	114-133	133-152	152-171	171-190
40	180 bpm	108-126	126-144	144-162	162-180
50	170 bpm	102-119	119-136	136-153	153-170
60	160 bpm	96-112	112-128	128-144	144-160

The fat burn label is a common misreading: lower intensities draw a larger share of energy from fat, but higher intensities burn more total calories. General wellness information only, not medical advice. Discuss any health decision with a qualified clinician.

Why training zones exist

Different heart-rate zones target different physiological adaptations — low zones build aerobic base and fat-burning efficiency, high zones build speed and anaerobic capacity, which is why structured training plans specify a target zone rather than just 'go hard.'

The quick estimate vs. a precise one

The 220-minus-age formula is a fast, widely used approximation, but it can be off by 10-15 beats for some individuals — a real max-HR field test gives a more personalized number if you're training seriously.

Frequently asked questions

How do I calculate my max heart rate?

The simplest formula: 220 − your age. Age 30 → max HR 190 bpm. Age 40 → 180 bpm. Age 50 → 170 bpm. This is an estimate — actual max HR can vary ±10–15 bpm. For a more accurate number, do a supervised max HR test or use the Tanaka formula: 208 − (0.7 × age).

What heart rate zone should I train in?

It depends on your goal. Fat loss: mostly Zone 2 (60–70% max HR) with some Zone 4 intervals. Endurance: Zone 2 for 80% of training. Race preparation: mix of Zone 3–4 tempo runs and Zone 5 intervals. General fitness: any zone that gets you moving consistently. The 80/20 rule (80% easy, 20% hard) works for most people.

Is training by heart rate better than training by pace?

Heart rate adjusts for daily variables that pace ignores: heat, fatigue, altitude, illness, stress. An easy run should feel easy — if your HR says Zone 4 at your usual easy pace, you're fatigued and should slow down. Pace is better for race-specific intervals. Ideally, use both.