Work out your estimated maximum heart rate and the five training zones from easy recovery to maximum effort. Add your resting heart rate to get zones based on your heart rate reserve (the Karvonen method).
Calculate Your Heart Rate Zones
ℹ️ How to Use
Enter your age to calculate your maximum heart rate and training zones. You can also manually enter your max HR if you know it from testing.
Advanced Zone Analysis
ℹ️ Karvonen Method
The Karvonen formula uses your resting heart rate to calculate more personalized training zones. This method is more accurate for individuals with higher fitness levels.
Heart Rate Training Guide
📚 Understanding Heart Rate Zones
Training in different heart rate zones provides different benefits. Here’s a comprehensive guide to help you optimize your workouts.
Training Time: 20-40 minutes | Frequency: Daily if needed
Training Time: 40-120 minutes | Frequency: 3-5 times per week
Training Time: 20-60 minutes | Frequency: 2-3 times per week
Training Time: 10-40 minutes (intervals) | Frequency: 1-2 times per week
Training Time: 30 seconds – 5 minutes (intervals) | Frequency: 1 time per week
💡 Training Tips
- Most training (70-80%) should be in Zones 1-2 for optimal endurance development
- Use Zones 4-5 sparingly – 1-2 high-intensity sessions per week is sufficient
- Always warm up in Zone 1 before moving to higher intensity zones
- Cool down in Zone 1 to promote recovery and clear metabolic waste
- Listen to your body – if you can’t maintain target HR, you may need more recovery
- Consider using heart rate variability (HRV) to monitor recovery status
⚠️ Important Considerations
- These zones are estimates – individual variation exists
- Medications (especially beta-blockers) can affect heart rate
- Heat, humidity, altitude, and fatigue can increase heart rate
- Consider getting a professional assessment for most accurate zones
- Consult a doctor before starting any new exercise program
What this heart rate zone calculator does
- Basic Calculator: estimates maximum heart rate from your age using either 220 minus age or the Tanaka equation (or your own measured maximum), then shows five zones as percentages of that maximum.
- Advanced Zones: uses your resting heart rate to calculate heart rate reserve and Karvonen zones, and gives an informal fitness rating.
- Training Guide: a reference tab explaining what each zone is generally used for.
How it is calculated
| Method | Formula |
|---|---|
| Standard | Maximum heart rate = 220 − age |
| Tanaka | Maximum heart rate = 208 − 0.7 × age |
| Karvonen | Target heart rate = (maximum − resting) × intensity % + resting |
The Tanaka equation comes from a 2001 analysis of published studies, confirmed in a laboratory study of healthy adults (Tanaka, Monahan and Seals, Journal of the American College of Cardiology). The five zones span 50–60%, 60–70%, 70–80%, 80–90% and 90–100%.
Worked example: at age 50 the standard formula gives 170 bpm and Tanaka gives 173 bpm. With a resting rate of 60, the heart rate reserve is 113 bpm and the lower edge of Karvonen zone 1 (50%) is about 117 bpm.
Things to keep in mind
Age-based formulas are population averages, and individual maximum heart rates can differ a lot from them. A measured maximum from a supervised test is more reliable. The fitness rating on the Advanced tab is an informal guide, not a validated measure of fitness. This calculator is for general information only and is not medical advice. If you have questions about your result, talk with your health care provider.
Frequently asked questions
How do I find my resting heart rate?
Count your pulse for a full minute shortly after waking, before getting out of bed, and take the average over a few days.
Which maximum heart rate method should I use?
Tanaka is based on a larger body of data, but both are estimates. If you know your measured maximum, choose the custom option.
Looking for more? See all our free health and fitness calculators.