What are heart rate training zones?

Five zones: Z1 50-60% recovery, Z2 60-70% endurance, Z3 70-80% aerobic, Z4 80-90% threshold, Z5 90-100% VO2 max.

Karvonen vs Tanaka formula?

Tanaka estimates max HR. Karvonen uses Heart Rate Reserve to personalise zones based on resting HR and fitness.

Heart Rate Zone Calculator & Target

Q: What is maximum heart rate?

Tanaka formula: 208 - (0.7 x age). Older Fox formula: 220 - age. Individual values can vary ±10 bpm.

Q: What is a normal resting heart rate?

Adults: 60-100 bpm normal, 60-80 typical. Endurance athletes often 40-60 bpm. Above 100 or below 50 with symptoms needs medical review.

Age (years)

Resting Heart Rate (bpm) — optional, for more precise zones

Max HR Formula

About the Heart Rate Zone Calculator

This calculator determines your maximum heart rate and five training heart rate zones based on your age and optional resting heart rate. Training in specific heart rate zones ensures you are working at the right intensity for your goal — whether that is fat burning, aerobic conditioning, or anaerobic performance. The Karvonen method, which factors in your resting heart rate, gives more personalised and accurate zone boundaries.

How to Use

Enter your age in years
Optionally enter your resting heart rate (measured first thing in the morning) for Karvonen zones
Select a max HR formula — the Tanaka formula is more accurate for people over 40
Click Calculate Zones to see your 5 training zones with BPM ranges and benefits

Formula Used

Max HR (Fox): 220 − Age
Max HR (Tanaka): 207 − 0.7 × Age

Karvonen (with resting HR):
Target HR = ((MHR − RHR) × Intensity%) + RHR

Simple % method:
Target HR = MHR × Intensity%

MHR = Maximum Heart Rate, RHR = Resting Heart Rate. Karvonen uses Heart Rate Reserve (HRR = MHR − RHR) for greater precision.

Understanding Your Results

Max Heart Rate The absolute ceiling of your heart's working capacity. Sustained exercise above this level is not possible for more than a few seconds.

Zone 1–2 (50–70%) Warm-up and Fat Burn zones — light to moderate effort. Your body primarily uses fat for fuel, making these ideal for recovery sessions and long-duration low-intensity workouts.

Zone 3–5 (70–100%) Aerobic, Anaerobic, and Max zones — moderate to high intensity. Zone 3 builds cardiovascular fitness; Zone 4–5 develops speed, power, and anaerobic capacity.

Frequently Asked Questions

What is maximum heart rate?

The fastest your heart can beat during all-out effort. Tanaka: 208 − (0.7 × age), more accurate for most adults. Fox/classic: 220 − age, older but still common. Individual values can vary ±10 bpm from these estimates.

What is a normal resting heart rate?

Adults: 60–100 bpm normal, 60–80 typical. Endurance-trained athletes often sit at 40–60 bpm. Consistently above 100 (tachycardia) or below 50 with symptoms (bradycardia) warrants a doctor's check.

What are the heart-rate training zones?

Five zones based on % of max HR: Z1 (50–60%) recovery, Z2 (60–70%) fat-burning/endurance base, Z3 (70–80%) aerobic, Z4 (80–90%) threshold, Z5 (90–100%) VO₂ max. Most weekly training should be Z1–Z2.

Karvonen vs Tanaka — which formula?

Tanaka just estimates max HR. Karvonen uses Heart Rate Reserve (HRmax − HRrest) to personalise zones based on your fitness — zones for a fit athlete and a sedentary beginner differ. Use Karvonen when you have a measured resting heart rate.

Medical Disclaimer

This calculator provides estimates for general informational purposes only. Results are not a substitute for professional medical advice. Consult a qualified healthcare provider for personalised guidance.

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