WeightLogHeart rate zone calculator
Enter your age and sex to see your estimated maximum heart rate and the beats per minute for each training zone.
Maximum heart rate
–bpm
- Zone 1 · 50–60%Very light: recovery and general health–
- Zone 2 · 60–70%Light: basic endurance–
- Zone 3 · 70–80%Moderate: aerobic fitness–
- Zone 4 · 80–90%Hard: speed endurance–
- Zone 5 · 90–100%Maximum: short all-out efforts–
For adults aged 20 and over. Maximum heart rate differs from person to person. If you have a heart condition or take medicine that affects your pulse, ask your doctor which zones suit you.
How it's calculated
The maximum heart rate comes from age-based formulas for women and men:
Women: 190.2 ÷ (1 + e^(0.0453 × (age − 107.5)))
Men: 203.7 ÷ (1 + e^(0.033 × (age − 104.3)))
Each zone is a share of that maximum, rounded to whole beats.
The five zones
| Zone | Share of maximum | Intensity and focus |
|---|---|---|
| Zone 1 | 50–60% | Very light: recovery and general health |
| Zone 2 | 60–70% | Light: basic endurance |
| Zone 3 | 70–80% | Moderate: aerobic fitness |
| Zone 4 | 80–90% | Hard: speed endurance |
| Zone 5 | 90–100% | Maximum: short all-out efforts |
All six calculators, inside the app
WeightLog has these calculators built in, next to your weight log. They remember what you entered last time, so a quick check takes seconds.
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