Heart Rate Zone Calculator

Enter your age and choose your calculation method.

Age

Resting Heart Rate

Optional. Used for the Karvonen method.

Calculation Method

220 − Age

Tanaka Formula

Your heart-rate profile

Estimated Maximum HR

—

beats / min

Resting HR

—

beats / min

Training zones

Zone 1

Recovery / very easy

—

Zone 2

Aerobic endurance

—

Zone 3

Moderate / aerobic

—

Zone 4

Threshold / hard

—

Zone 5

Very hard / maximal

—

How it works

Enter your age

Your age is used to estimate maximum heart rate.

Add resting HR

Resting heart rate is optional and enables a heart-rate-reserve calculation.

Choose a method

Select the traditional 220-minus-age method or the Tanaka-based estimate.

Use your zones

Use the calculated ranges to structure endurance and conditioning sessions.

Core Formula

Maximum HR = 220 − Age
or Tanaka: 208 − (0.7 × Age)
HRR = Maximum HR − Resting HR

Performance note

Heart-rate zones shown here are estimates for training and educational purposes. Individual maximum heart rate, medication, fitness, environment and testing conditions can affect actual heart-rate responses. Stop exercise and seek appropriate medical attention if you experience concerning symptoms.

Train in your right heart-rate zone.

Heart Rate Zone Calculator

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