Calculators
Heart Rate Zone Calculator
Calculate maximum heart rate and five training zones using heart rate reserve (Karvonen) from age and resting heart rate.
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- Nothing uploaded
The tool
Enter your numbers below. Results update as you type, and nothing leaves your browser.
Everything you enter stays on your own machine. Nothing is sent to us or to anyone else, which you can confirm in your browser network tab.
What people use it for
- Planning endurance training
- Zone 2 training
- Running and cycling programmes
- Personal training
About this tool
What the Heart Rate Zone Calculator does
Heart rate zones guide training intensity. Maximum heart rate can be estimated as 220 minus age or with the Tanaka formula (208 − 0.7 × age). The Karvonen method uses heart rate reserve (maximum minus resting) so zones reflect individual fitness.
Formula
- Maximum HR = 208 − 0.7 × age (Tanaka) or 220 − age
- Heart rate reserve = maximum − resting
- Target = resting + reserve × intensity %
Worked example
Using the starting values in the calculator above:
| Input | Value |
|---|---|
| Age | 40 |
| Resting heart rate | 60 bpm |
| Maximum heart rate formula | Tanaka (208 − 0.7 × age) |
| Measured maximum (optional) | 0 bpm |
| Result | Value |
|---|---|
| Maximum heart rate | 180 |
| Zone 2 (endurance) | 132–144 bpm |
| Heart rate reserve | 120 |
How to read the result
Age-based formulas can be off by 10 bpm or more; a measured maximum from a supervised test is more accurate.
Measure resting heart rate on waking, before getting up, over several days.
General information, not medical advice. Speak to a qualified health professional before making changes to diet, exercise or treatment.
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Questions
Questions about this tool
The things clients actually want to know — costs, timelines, ownership and what happens after launch.
Estimate maximum heart rate, subtract resting heart rate, and take percentages of that reserve added to resting.
Steady aerobic exercise at a comfortable, conversational intensity, often around 60–70% of heart rate reserve.
Tanaka is generally more accurate than 220 − age for adults, but a measured value is best.
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