Heart Rate Zone Calculator
Estimate your max heart rate with the Tanaka formula and see your five training zones in beats per minute, with optional resting heart rate.
Heart Rate Zones
Enter your age and optional resting heart rate
Add it to use the Karvonen method, which personalizes zones to your heart-rate reserve.
Your Five Training Zones
Enter your age to see heart-rate zones
Maximum HR and five intensity bands in bpm
Very light effort for warm-ups, cool-downs, and active recovery.
Fat-burning base work that builds aerobic capacity conversationally.
Comfortable tempo that improves overall cardiovascular fitness.
Hard sustained effort raising your lactate threshold.
All-out sprints and maximum effort intervals for peak power.
MHR = 208 − (0.7 × age). A widely used estimate that tends to fit older adults better than the classic 220 − age.
target = ((MHR − resting HR) × intensity%) + resting HR. Uses your heart-rate reserve to personalize each zone.
Without a resting HR: target = MHR × intensity%. A flat percentage of estimated max.
Important Notes
Estimated max HR and zones are population averages — your true values may differ. Consult a healthcare professional before starting a new exercise program, especially if you have heart conditions. Educational purposes only.