Heart Rate Zone Calculator
Max HR and training zones Z1–Z5.
Provide it for the more accurate Karvonen method.
How to Use
- Enter your age.
- Optionally add your resting heart rate for the more accurate Karvonen method.
- Read your five training zones.
Calculation Method
Max HR uses the Tanaka formula: 208 − 0.7 × age.
With a resting HR, zones use Karvonen (Heart Rate Reserve): target = (HRmax − HRrest) × %intensity + HRrest. Without it, zones are a straight percentage of HRmax. Zones: Z1 50–60%, Z2 60–70%, Z3 70–80%, Z4 80–90%, Z5 90–100%.
Source: Tanaka et al. (2001) max HR; Karvonen heart-rate-reserve method
Examples
Max HR ≈ 187 bpm · Zone 2 ≈ 112–131 bpm
Zone 2 (Karvonen) ≈ 136–149 bpm
Frequently Asked Questions
It accounts for your fitness via resting heart rate, so zones are personalized rather than purely age-based.
Measure your pulse for 60 seconds first thing in the morning before getting out of bed.
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Health & Fitness Disclaimer
The health and fitness calculations provided are estimates only and should not replace professional medical advice. Individual health needs vary based on medical conditions, medications, personal goals and activity level. Consult with a healthcare provider, registered dietitian, or certified fitness professional before making significant changes to your diet or exercise routine. Not medical advice.
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Last updated: May 24, 2026