Max Heart Rate

Estimate maximum heart rate as 220 minus age and see the beats-per-minute ranges for the fat-burn (60–70%) and cardio (70–85%) training zones. The 220-age rule is a rough average with wide individual variation. Informational only, not medical advice.

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💡 Good to know: The "220 minus age" formula is a rough average — real maximum heart rates vary widely between people of the same age.

Worked example

Max HR: 188 · Fat-burn 60-70%: 113–132 · Cardio 70-85%: 132–160

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Inputs

Age
32

Frequently asked

How accurate is 220 minus age?

It's a rough estimate that can be off by 10–20 bpm for an individual; a measured max from a supervised test is more reliable.

What are the training zones for?

Lower zones favor endurance and fat oxidation; higher zones build cardiovascular fitness. They're guides, not hard limits.