Heart Rate Zone Calculator

Find your estimated max heart rate and training zones for fat burning and cardio.

Estimated max heart rate

190bpm

Fat-burn zone 114–133 bpm · Cardio zone 133–152 bpm

Zone 1 · warm-up (50–60%): 95bpm+
Zone 2 · fat burn (60–70%): 114bpm+
Zone 3 · cardio (70–80%): 133bpm+
Zone 4 · hard (80–90%): 152bpm+
Zone 5 · max effort (90–100%): 171bpm+

Estimated max heart rate190

Educational estimate only — not medical advice. Talk to a healthcare professional about your health.

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At 30, max heart rate is about 190 bpm. The fat-burn zone is 114–133 bpm and the cardio zone 133–152 bpm.

Max heart rate is estimated as 220 minus your age. Training zones are percentages of that maximum.

Max HR = 220 − age · Zone = Max HR × zone %

It's a rough average; your real max can differ by 10–20 bpm. A supervised test is more accurate.