Heart Rate Zone Calculator
Max heart rate and training zonesRuns locally · nothing uploaded
| Zone | % | Range (bpm) | Good for |
|---|---|---|---|
| Z1 Recovery | 50–60% | 94–112 | Warm-up, cool-down, easy days |
| Z2 Endurance / fat burn | 60–70% | 112–131 | Long easy runs and rides, aerobic base |
| Z3 Aerobic / tempo | 70–80% | 131–150 | Tempo efforts, cardio fitness |
| Z4 Threshold | 80–90% | 150–168 | Intervals, speed endurance |
| Z5 VO₂ max | 90–100% | 168–187 | Short all-out efforts, trained athletes only |
Formulas give population averages; your true max can differ by 10–20 bpm. If you have heart disease or high blood pressure, or take medicine that affects heart rate (such as beta blockers), talk to your doctor before setting training intensity.
Estimates based on general formulas, for information only. Not a substitute for professional medical advice, diagnosis or treatment.
If you have heart disease or high blood pressure, or take medicine that affects heart rate, check with your doctor before setting training intensity. Stop exercising if you feel chest pain, dizziness or shortness of breath.
How it works
When to use it
- Pacing runs, rides and swims by heart rate.
- Finding the limits of an easy Zone 2 or fat-burning session.
Formula
Max HR = 208 − 0.7 × ageTanaka; the classic 220 − age is also available.
Percent of max: zone HR = max HR × percentageKarvonen: zone HR = resting HR + (max HR − resting HR) × percentageUsed automatically when you enter a resting heart rate.
Z1 50–60%; Z2 60–70%; Z3 70–80%; Z4 80–90%; Z5 90–100%Worked example
Given: Age 40, resting heart rate 60 bpm, Tanaka formula
- Max HR = 208 − 0.7 × 40 = 180 bpm.
- Reserve = 180 − 60 = 120 bpm.
- Zone 2 = 60 + 120 × 0.6 = 132 to 60 + 120 × 0.7 = 144.
Result: Zone 2 is 132–144 bpm.
Reading the result
- Endurance plans usually spend most time in Zones 1–2 with a little Zone 4–5 interval work.
- If you can speak in full sentences while exercising, you are probably in Zone 2 or below.
Limitations
- Formulas predict population averages; your true max may differ by 10–20 bpm. A supervised exercise test is more accurate.
- Beta blockers and some other medicines, heart conditions and pregnancy change the heart-rate response; follow medical advice.
Sources
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol. 2001;37(1):153–156.
- Karvonen MJ, et al. Ann Med Exp Biol Fenn. 1957;35(3):307–315.
How to use
- 1Enter your age and, optionally, resting heart rate.
- 2Pick a max heart rate formula.
- 3Read your max heart rate and five zones.
FAQ
What is my fat-burning zone?
Usually 60–70% of max (Zone 2). At 30, Tanaka gives a max of 187 bpm, so Zone 2 is about 112–131 bpm.
Why enter a resting heart rate?
It switches to the Karvonen method: resting HR + (max − resting) × percentage, which better reflects your fitness.
Is 220 − age accurate?
It is a rough rule; individuals can differ by 10–20 bpm. Tanaka (208 − 0.7 × age) is somewhat more accurate for adults.