Heart Rate Zone Calculator
Enter your age to see your estimated target heart rate zones, from light activity through peak effort.
This uses the standard age-based estimate for maximum heart rate (220 minus your age), then splits it into commonly used percentage-based training zones. It's a widely used approximation, not a lab-measured number - actual max heart rate varies by individual and can only be measured precisely with a supervised fitness test.
These zones are general fitness information, not medical advice. If you have a heart condition or are new to exercise, check with a doctor before training in the higher zones.
Pairing pace with effort matters as much as steps alone - the walking and heart health post and the walking speed vs. step count post both go deeper on this.