HR Zones is a simple to use heart rate training zone calculator. All you need to do is pick your date of birth, and it will calculate the five distinct heart rate zones for different types of training outcomes based on the percentage of your maximum heart rate.

I’ve included two models for the calculation of the maximum heart rate (there other much more sophisticated ways of doing this). The first, is simply 220 less your age (last birthday) for males, and 226 less you age for females. The second is essentially the same for males and females and is the same as the one for males above i.e. 220 – Age. This is the model used by Discovery Vitality for points.

It is very important to consult your general practitioner before undertaking any sort of exercise to ensure that you are medically fit to do so. This is a simple calculator, not a replacement for sound medical advice, so please treat your health with the caution and respect that it deserves.