Heart Rate Zone Calculator
Enter your age to get your estimated maximum heart rate and the 5 standard training zones with bpm ranges. Add your resting heart rate for more personal targets using the Karvonen method. All calculations happen in your browser — nothing is uploaded.
Enter your details
Measure right after waking, before getting up.
Your maximum heart rate
Classic estimate (220 − age)
– bpm
Tanaka estimate (208 − 0.7 × age)
– bpm
Both are population formulas, not exact personal values. Zones below use the classic estimate; the Tanaka value is shown for comparison because research suggests it is often closer for many adults.
Your 5 training zones
RestMax HR
| Zone | % of max | BPM range | Karvonen range | Purpose |
|---|
Karvonen ranges use your heart rate reserve (max HR − resting HR), which usually matches real training effort better than % of max alone.
How to use
- Enter your age and press Calculate My Zones to see your max HR and zone table.
- Optionally add your resting heart rate for personalised Karvonen ranges.
- During exercise, check your pulse or tracker and match it to a zone.
- Spend most training time in Zones 2–3; use Zones 4–5 only in short bursts with rest days.
Please note: these are estimates based on population formulas, not medical advice. If you have a heart condition, take heart medication, or feel pain or dizziness during exercise, stop and talk to a doctor before training in higher zones.
Frequently asked questions
Training zones split your effort into 5 levels from 50% to 100% of your max heart rate: recovery (Zone 1), fat burn (Zone 2), aerobic (Zone 3), anaerobic (Zone 4) and max effort (Zone 5). Each zone trains your body differently — lower zones build endurance and base fitness, higher zones build speed and power.
The classic formula is 220 minus your age. The Tanaka formula, 208 minus 0.7 × age, is shown for reference because research suggests it is often closer for many adults. Both are rough estimates — only a lab stress test measures your true maximum.
The Karvonen method uses your heart rate reserve (max HR minus resting HR) and adds back your resting HR, instead of taking a plain percentage of max HR. Because it accounts for your resting level, its targets usually match how hard exercise really feels, especially for fit people with low resting rates.
Most training plans put the majority of time in Zone 2 (fat burn, 60–70%), with some Zone 3 (aerobic, 70–80%) work. Zone 1 is for warm-ups and recovery days. Zones 4 and 5 are for short hard efforts with rest days between — not for every session.
The best time is right after waking, before getting out of bed. Sit or lie still, find your pulse on your wrist or neck, and count the beats for 60 seconds — or 30 seconds and double the number. Repeat for a few mornings and use the average.