Heart Rate Zone Calculator: 5 Zones
This heart rate zone calculator gives your five training zones in beats per minute. Enter your age and it estimates your maximum heart rate with the classic 220 minus age formula or the newer Tanaka formula, or type in a tested maximum. Add your resting heart rate to use the Karvonen heart rate reserve method, which tailors the zones to your fitness level. The table shows each zone from very light recovery to maximum effort, its purpose and the bpm range, so you can train for fat burning, endurance or speed with a watch or chest strap.
Heart Rate Zone Calculator
Five training zones from your age and resting heart rate, with the Karvonen method.
How to use the Heart Rate Zone Calculator
- Enter your age and resting heart rate.
- Pick a max heart rate formula, or enter your own max.
- Choose Karvonen (reserve) or percent of max.
- Read your five zones in bpm.
Heart rate zone formulas
Max HR = 220 - age, or 208 - 0.7 × age (Tanaka). Karvonen: target = resting + % × (max - resting). Percent of max: target = % × max.
Features
- Five training zones in bpm
- 220 - age and Tanaka formulas
- Custom tested max heart rate
- Karvonen heart rate reserve method
- Purpose of each zone
- Copy and print
Frequently asked questions
How do I calculate my heart rate zones?
Estimate your max heart rate, for example 220 - age. With Karvonen, zone heart rate = resting HR + percent × (max HR - resting HR).
What is zone 2 heart rate?
Zone 2 is 60% to 70% of your heart rate reserve or max. It is an easy pace you can hold for a long time and builds aerobic base.
What is the Karvonen formula?
Target HR = (max HR - resting HR) × intensity + resting HR. It accounts for fitness through your resting heart rate.
Which max heart rate formula is best?
Tanaka (208 - 0.7 × age) is a bit more accurate for adults over 40. A supervised max test is best of all.
How do I find my resting heart rate?
Count your pulse for 60 seconds right after waking, before getting up, on a few mornings and take the average.