Enter your age, and your resting heart rate if you know it, to estimate your maximum heart rate and five training zones in beats per minute (bpm), with a choice of methods.
Results are estimates for planning. Check the figures before you make a financial or health decision.
How the Heart rate zones calculator works
First the calculator needs a maximum heart rate. You can choose:
- Tanaka: 208 − 0.7 × age.
- Classic: 220 − age.
- Measured: a maximum you already know from a supervised test.
Then it splits that into five zones: 50 to 60%, 60 to 70%, 70 to 80%, 80 to 90% and 90 to 100%.
With the simple method each zone is a percentage of your maximum. With the Karvonen (heart rate reserve) method, it uses your resting heart rate: target = (maximum − resting) × % + resting. This builds your fitness level into the zones, so it is usually more personal.
Both maximum formulas are averages across many people, and an individual’s true maximum can be 10 or more beats different. The zones are a guide, not a prescription.
Worked example
Using the default values in the calculator above:
| Input | Value |
|---|---|
| Age | 40 years |
| Maximum heart rate from | Tanaka: 208 − 0.7 × age |
| Zone method | Karvonen (heart rate reserve) |
| Resting heart rate | 60 bpm |
Estimated maximum heart rate: 180 bpm
| Zone 1: very light (50 to 60%) | 120 to 132 bpm. Warm-up and recovery |
|---|---|
| Zone 2: light (60 to 70%) | 132 to 144 bpm. Easy, steady effort where you can talk |
| Zone 3: moderate (70 to 80%) | 144 to 156 bpm. Comfortable but working |
| Zone 4: hard (80 to 90%) | 156 to 168 bpm. Hard effort, short sentences only |
| Zone 5: maximum (90 to 100%) | 168 to 180 bpm. Very hard, only for short efforts |
| Maximum by Tanaka | 180 bpm |
Tips and common mistakes
Measure your resting heart rate first thing in the morning, before you get up, on a few days and take the average. Use how you feel as a check: in the easy zones you should be able to hold a conversation. Do not push toward the top zone because a number says so. If you take medication that affects heart rate, such as beta blockers, or you have a heart condition, formula zones may not apply, so ask a doctor or nurse first. This is general information, not medical advice.
Frequently asked questions
Which maximum heart rate formula is better?
Neither is exact. Tanaka was built from more data and tends to give a higher figure for older people, while 220 minus age is the simplest. A measured maximum is better if you have one.
What is the Karvonen method?
It calculates zones from your heart rate reserve, which is maximum minus resting heart rate, and then adds your resting rate back. It gives zones that reflect your own fitness.
Can I use this if I take heart medication?
Ask a clinician first. Some medicines lower your heart rate, so the zones from a formula may be wrong for you.
Guides that help
- Heart rate zones explained: how to find your maximum and train by zone
- Calories and TDEE: how many calories do you need?