Heart Rate Zone Calculator
Estimate your training heart-rate zones using age-based maximum heart-rate calculations, with an optional heart-rate-reserve method when you know your resting heart rate.
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Enter your age (and optionally your resting heart rate), then tap “Calculate Heart Rate Zones” to see your estimated training zones.
How the Heart Rate Zone Calculator Works
FitnessScopes first estimates maximum heart rate using the equation 208 − (0.7 × age).
The calculator then divides that estimated maximum into five percentage-based zones.
If resting heart rate is supplied, it also calculates heart-rate-reserve zones. Heart-rate reserve uses the difference between estimated maximum heart rate and resting heart rate before applying the zone percentages.
Why Heart Rate Zones Are Estimates
Heart-rate formulas are population-level estimates rather than direct measurements. Individual maximum heart rate can differ from an age-based calculation, and heart-rate response can also be affected by fitness, temperature, hydration, fatigue, stress, medications and health conditions.
Treat calculated zones as general training references rather than precise physiological thresholds.
Heart-rate disclaimer
Estimated heart-rate zones are general training guides, not medical targets. Individual responses vary, and medicines or health conditions can affect heart rate.