Max Heart Rate & Training Zones
Estimate your maximum heart rate and training zones from your age.
Result
Max heart rate (bpm)
190
Moderate zone — min (bpm)
95
Moderate zone — max (bpm)
133
Vigorous zone — min (bpm)
133
Vigorous zone — max (bpm)
162
How it works
Maximum heart rate is estimated as 220 minus your age, and the training zones are percentages of it. At 40, the estimate is 180 bpm, so moderate effort sits around 50–70% (90–126 bpm) and vigorous around 70–85% (126–153 bpm). The formula is a population average with real spread — individuals can be 10 to 20 beats either side of it, so treat the zones as a guide rather than a limit. The only accurate way to know your true maximum is a supervised stress test. The "fat-burning zone" is the most misunderstood idea here. Lower intensities do draw a larger *proportion* of energy from fat, but higher intensities burn far more calories overall, which is what actually matters for fat loss. Train across both: moderate work builds the base, harder work builds capacity.
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Frequently asked questions
How is max heart rate estimated?
With the common formula 220 − age. It's an estimate; individuals vary.
What is the fat-burning zone?
Roughly 60–70% of max heart rate — within the moderate zone.
How do I measure my heart rate without a watch?
Press two fingers — not the thumb — on the inside of your wrist or the side of your neck, count the beats for 15 seconds and multiply by four. Count for a full 60 seconds if the rhythm feels irregular.
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