Heart Rate Zones Calculator
Frequently asked questions
- How are heart-rate training zones calculated?
- First estimate max HR (Tanaka ≈ 208 − 0.7×age, or Fox ≈ 220 − age). Zones can use percent of max HR or Karvonen heart-rate reserve when resting HR is known.
- Which max-HR formula is better?
- Both Tanaka and Fox are population estimates. Tanaka is often preferred for adults, but a true max test or field effort can differ. Use zones as training guides, not medical limits.
- Is this a medical heart-rate prescription?
- No. These are general fitness zone estimates. People with cardiovascular concerns should follow clinician guidance before intense training.
How the formulas work
Estimated max heart rate (Tanaka, 2001): 208 − 0.7 × age. The classic Fox/Haskell estimate is 220 − age. Heart-rate reserve (Karvonen) is max HR − resting HR, and a target at a given intensity is resting HR + (intensity% × heart-rate reserve). The simpler alternative multiplies max HR by the same zone percentages.
Age-predicted max HR can be off by a wide margin for any one person. If you have a measured max from a supervised test, enter it as a custom value. These zones are general fitness planning estimates, not medical advice — stop if you feel dizzy, chest pain, or unusual shortness of breath, and talk with a clinician before intense training if you have cardiovascular risk factors.
Heart rate zones calculator form
Heart rate zones calculator results
Estimated max HRKarvonen (heart-rate reserve). Heart-rate reserve: 127 bpm (max 187 − resting 60).
Heart rate zone reference
| Zone | Intensity | Heart rate | Typical use |
|---|---|---|---|
| Zone 1 — Very light | 50%–60% | 124–136 bpm | Warm-up, recovery, easy movement |
| Zone 2 — Light / aerobic base | 60%–70% | 136–149 bpm | Steady endurance and longer easy sessions |
| Zone 3 — Moderate | 70%–80% | 149–162 bpm | Tempo work; sustainable but noticeably harder |
| Zone 4 — Hard | 80%–90% | 162–174 bpm | Threshold intervals; short hard efforts |
| Zone 5 — Near-max | 90%–100% | 174–187 bpm | Very short max-effort intervals only |