Health Tools/Heart Rate Zone Calculator

Heart Rate Zone Calculator

Estimate your maximum heart rate by age and split it into five training zones so every workout lands in range.

Calculate your heart-rate zones

* Max heart rate estimated as 220 − age. Individual variance is large; for training reference only. Follow medical advice if you have cardiovascular conditions.

Heart Rate Zones

How to use the zones

Different intensities belong to different zones: low zones for warm-up and recovery, middle zones for aerobic endurance and fat burning, high zones for interval sprints. “Faster is better” is actually inefficient — most training time should sit in the low-to-middle zones.

A handy reference

For beginner runners, easy runs are best kept at 60–70% of max heart rate (the fat-burn zone); if you can hold a conversation while running, the intensity is about right.

Related: Balancing exercise and sleep
FAQ

FAQ

It is the most common estimate — simple, but individual error can exceed ±10 bpm. Trained athletes can use a measured max or the Karvonen (heart-rate reserve) method; for everyday fitness the estimate is good enough.
Wearables like Apple Watch monitor it in real time. With the MindSleep Health app, your workout heart-rate distribution and resting trends are organised into readable reports.

Get every workout recorded

The MindSleep Health app syncs Apple Watch heart-rate data automatically — intensity distribution and resting trends at a glance.

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Tool results are for reference only and do not constitute medical advice.