Health calculators
Heart Rate Zones Calculator
Estimate your max heart rate and five training zones. Add resting heart rate to use Karvonen heart rate reserve.
Resting HR switches the calculation to Karvonen heart rate reserve zones.
Tanaka estimate: 208 - 0.7 x age = 187.0 bpm.
Easy warmups, cooldowns, and recovery sessions.
Steady endurance work and conversational aerobic training.
Moderate efforts that improve sustained pace and stamina.
Hard intervals near lactate threshold and race effort.
Short high-intensity efforts with full recovery between sets.
Using percent of max heart rate. Choose a fitness level to add training context.
Heart rate zones are estimates. Consult a doctor for medical advice.
How It Works
Max heart rate is estimated with the Tanaka formula: 208 - 0.7 x age. The result is rounded up to the next 5 bpm for practical training zones.
Without resting heart rate, each zone is a percent of max heart rate. With resting heart rate, zones use Karvonen heart rate reserve: resting HR plus a percent of the gap between max HR and resting HR.
Zone 1: 50% to 60%, recoveryZone 2: 60% to 70%, aerobic enduranceZone 3 to Zone 5: tempo, threshold, and maximum effortsExample Table
| Age | Max HR | Zone 1 | Zone 2 | Zone 3 |
|---|---|---|---|---|
| 20 | 195 bpm | 98 to 117 | 117 to 137 | 137 to 156 |
| 30 | 190 bpm | 95 to 114 | 114 to 133 | 133 to 152 |
| 40 | 180 bpm | 90 to 108 | 108 to 126 | 126 to 144 |
| 50 | 175 bpm | 88 to 105 | 105 to 123 | 123 to 140 |
| 60 | 165 bpm | 83 to 99 | 99 to 116 | 116 to 132 |
| 70 | 160 bpm | 80 to 96 | 96 to 112 | 112 to 128 |
FAQ
Which zone is best for fat burn?
Zone 2 is often used for steady aerobic training because it is sustainable and uses a high share of fat for fuel. Total energy use, consistency, and nutrition still matter most for body composition.
How accurate is max heart rate by age?
Age formulas are population estimates. Your true max heart rate can be higher or lower, so treat the result as a starting point and adjust with real workout data.
Should I enter resting heart rate?
If you know it, yes. Resting HR lets the calculator use Karvonen heart rate reserve, which personalizes zones better than simple percent of max heart rate.
When should I use Zone 4 or Zone 5?
Use high zones for short structured workouts after you have an aerobic base. They create more fatigue, so they need easier days around them.
Can medication affect heart rate zones?
Yes. Some medications and health conditions can change heart rate response. Ask a clinician before using heart rate targets if this applies to you.