Two zone methods
Switch between Karvonen, which uses your resting pulse, and simple percent of max. Both update instantly as you type.
Running · Cycling · Walking · Cardio
Heart Rate Zone Calculator
This heart rate zone calculator turns your age and resting pulse into five personal training zones and a target heart rate range. Compare four max heart rate formulas, check your current pulse, and train at the right intensity.
- Karvonen & % max HR
- 4 max HR formulas
- Live zone check
- 10-second pulse counts
Your details
Estimated max heart rate
184bpm
Resting60HR reserve124
| Zone | Intensity | BPM | 10-sec count |
|---|
- Moderate target (50–70%)
- —
- Vigorous target (70–85%)
- —
Max heart rate by formula
- Tanaka208 − 0.7 × age—
- Fox220 − age—
- Gulati (women)206 − 0.88 × age—
- Nes211 − 0.64 × age—
Why it is better
A smarter way to find your training zones
Most heart rate calculators give one formula and a flat table. This one shows the full picture, so you can trust the numbers you train by.
Four formulas side by side
See Tanaka, Fox, Gulati and Nes estimates together. You can also enter a measured max for the most accurate zones.
Live zone check
Type a reading from your watch or a pulse count. The tool places it on the zone bar and names the zone at once.
10-second pulse counts
No watch? Each zone lists a 10-second beat count, so you can check your effort with two fingers and a clock.
Target heart rate built in
Get moderate and vigorous target ranges alongside your zones, using the intensity bands most health guidelines recommend.
Copy and keep
Copy all five zones in one tap and paste them into your notes, a training plan or your watch settings.
Step by step
How to use the heart rate zone calculator
It takes under a minute. For the best result, measure your resting heart rate first.
Enter your age
Your age drives the max heart rate estimate. The zones update the moment you type.
Add your resting heart rate
Count your pulse for 60 seconds right after waking. Average three mornings for a steadier number.
Pick a formula
Tanaka suits most adults. Choose Gulati if you are a woman, or enter a measured max if you have one.
Choose the zone method
Karvonen personalises zones to your fitness. Percent of max is simpler and matches many fitness watches.
Train and check
Use the BPM ranges during workouts. Enter any reading in the check box to confirm your zone.
The science
How heart rate zones are calculated
Every zone starts from your maximum heart rate. From there, zones are set as a share of that maximum or as a share of your heart rate reserve.
Max heart rate formulas
The classic rule is 220 minus your age. However, research shows it can be off by 10 bpm or more, especially for older adults. The Tanaka formula tends to fit a wider age range better.
Tanaka max HR = 208 − (0.7 × age)Example: at age 40, Tanaka gives 208 − 28 = 180 bpm, while 220 − age also gives 180 bpm.
Karvonen formula (heart rate reserve)
The Karvonen method adds your resting heart rate. As a result, a fitter person with a low resting pulse gets higher, more realistic zones.
Target = (Max − Rest) × % + RestExample: max 184, rest 60 and 70% intensity gives (124 × 0.7) + 60 = 147 bpm.
Percent of max heart rate
This simpler method multiplies your max by each zone percentage. It ignores resting heart rate, so it suits beginners and many wearables.
Target = Max HR × %Example: max 184 at 70% gives 184 × 0.7 = 129 bpm.
Which method should you use?
Use Karvonen if you know your resting heart rate. It reflects fitness changes over time. Use percent of max for quick checks, or to match a watch that uses it.
Tip: recalculate every few months. As fitness improves, resting heart rate usually drops.
Know your zones
The 5 heart rate training zones explained
Each zone trains a different part of your fitness. A balanced week mixes mostly easy work with a little hard work.
| Zone | Intensity | How it feels | Main benefit |
|---|---|---|---|
| Zone 1: Recovery | 50–60% | Very easy, relaxed breathing | Recovery, warm-up and cool-down |
| Zone 2: Endurance | 60–70% | Easy, you can hold a conversation | Aerobic base and fat use |
| Zone 3: Aerobic | 70–80% | Moderate, talking in short sentences | Cardio fitness and efficiency |
| Zone 4: Threshold | 80–90% | Hard, only a few words at a time | Lactate threshold and race pace |
| Zone 5: Maximum | 90–100% | All-out, hard to sustain | VO₂ max, speed and power |
Quick reference
Target heart rate by age chart
This chart uses the common 220 minus age estimate and the percent of max method. Use the calculator above for zones based on your own resting heart rate.
| Age | Max HR | Moderate (50–70%) | Vigorous (70–85%) |
|---|---|---|---|
| 20 | 200 | 100–140 | 140–170 |
| 25 | 195 | 98–137 | 137–166 |
| 30 | 190 | 95–133 | 133–162 |
| 35 | 185 | 93–130 | 130–157 |
| 40 | 180 | 90–126 | 126–153 |
| 45 | 175 | 88–123 | 123–149 |
| 50 | 170 | 85–119 | 119–145 |
| 55 | 165 | 83–116 | 116–140 |
| 60 | 160 | 80–112 | 112–136 |
| 65 | 155 | 78–109 | 109–132 |
| 70 | 150 | 75–105 | 105–128 |
Train smarter
Benefits of heart rate zone training
Training by heart rate replaces guesswork with a clear, personal target. Here is what that gives you.
Steadier progress
Easy days stay easy and hard days stay hard. That balance builds fitness faster than running every session at the same pace.
Less overtraining
A clear upper limit helps you avoid pushing too hard too often, which lowers the risk of burnout and injury.
Better fat burning workouts
Zone 2 sessions teach your body to use fat as fuel, while higher zones burn more total calories per minute.
Stronger heart health
Regular moderate and vigorous cardio improves heart and lung fitness. Zones help you meet those targets with confidence.
Health note: these zones are estimates for healthy adults. Medicines such as beta blockers, pregnancy and heart conditions change heart rate response. Talk to a doctor before starting hard exercise, and stop if you feel chest pain, dizziness or unusual breathlessness.
FAQ
Heart rate zone calculator FAQ
Clear answers to the most common heart rate training questions.
What are the 5 heart rate zones?
The five zones are recovery (50–60% of max), endurance (60–70%), aerobic (70–80%), threshold (80–90%) and maximum (90–100%). Each one trains a different energy system, from easy fat-burning work to short all-out efforts.
How do I calculate my max heart rate?
The quickest estimate is 220 minus your age. The Tanaka formula, 208 minus 0.7 times your age, is often more accurate across ages. For the best number, use a supervised test or the highest reading from a hard effort on a chest strap.
What is a good target heart rate for exercise?
For moderate exercise, aim for about 50 to 70% of your max heart rate. For vigorous exercise, aim for about 70 to 85%. The calculator shows both ranges in beats per minute for your age.
What is zone 2 heart rate?
Zone 2 is 60 to 70% of your max heart rate, or of your heart rate reserve with Karvonen. It should feel easy enough to talk in full sentences. For a 35-year-old using percent of max, that is roughly 110 to 128 bpm.
What is the Karvonen formula?
The Karvonen formula sets zones from your heart rate reserve, which is max heart rate minus resting heart rate. Target heart rate equals reserve times intensity, plus resting heart rate. It personalises zones to your fitness level.
Which heart rate zone burns the most fat?
Zone 2 uses the highest share of fat for fuel, which is why it is called the fat burning zone. However, higher zones burn more total calories per minute. For weight loss, total weekly activity matters most.
How do I measure my resting heart rate?
Right after waking, stay lying down and count your pulse at the wrist or neck for 60 seconds. Repeat for three mornings and average the results. Most adults fall between 60 and 100 bpm, and fit people are often lower.
Why is my heart rate higher than my zone suggests?
Heat, dehydration, caffeine, stress, poor sleep and illness can all raise heart rate. It also creeps up during long workouts, which is called cardiac drift. Slow down to stay in your zone, and recheck your numbers if it happens often.
Train in the right zone, every session
Your heart rate zones turn effort into clear numbers. Calculate them now, copy them to your plan, and let every workout count.
Calculate my heart rate zones