[← All tools](https://getstepzy.com/tools)

Calculator

# Heart Rate Zone Calculator

Enter your age to see your estimated target heart rate zones, from light activity through peak effort.

Age

yrs

190

estimated max heart rate (bpm)

Light activity

95-114 bpm

Warm-up, recovery

Fat burn

114-133 bpm

Easy, sustainable pace

Cardio

133-152 bpm

Moderate-hard effort

Peak

152-171 bpm

Hard, short intervals

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](https://getstepzy.com/blog/walking-and-heart-health) post and the [walking speed vs. step count](https://getstepzy.com/blog/walking-speed-vs-step-count) post both go deeper on this.

---

_Source: [https://getstepzy.com/tools/heart-rate-zones](https://getstepzy.com/tools/heart-rate-zones). Site index: [llms.txt](https://getstepzy.com/llms.txt). Sitemap: [sitemap.xml](https://getstepzy.com/sitemap.xml)._