Heart Rate Zone Calculator: Find Your Max Heart Rate and 5 Training Zones
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Enter your age and resting heart rate.
Formulas are estimates and individual maximum heart rate varies by 10 or more beats. If you have a heart condition or take medicine that affects heart rate, ask your doctor first.
Your estimated maximum heart rate is 184 bpm. Zone 2 (easy endurance) is 135 to 147 bpm, and Zone 4 (hard) is 159 to 171 bpm.
Your five heart rate zones
| Zone | Intensity | Beats per minute | Best for |
|---|---|---|---|
| Zone 1: Very light | 50% to 60% | 123 to 135 | Warm-up, recovery and easy movement. |
| Zone 2: Light | 60% to 70% | 135 to 147 | Fat-burning, long easy endurance. |
| Zone 3: Moderate | 70% to 80% | 147 to 159 | Aerobic fitness, steady tempo. |
| Zone 4: Hard | 80% to 90% | 159 to 171 | Threshold work, faster pace. |
| Zone 5: Maximum | 90% to 100% | 171 to 184 | Short, all-out efforts. |
Show the steps
- Max heart rate = 208 − 0.7 × 35 = 184 bpm.
- Heart rate reserve = max − resting = 184 − 62 = 122. Each zone = reserve × % + resting heart rate.
Heart rate zones
Max heart rate (Tanaka) = 208 − 0.7 × age
Max heart rate (classic) = 220 − age
Karvonen: target = (max − resting) × % + resting
Estimates for planning and learning, not financial, tax, legal or medical advice. Check figures with your lender, tax preparer or doctor before you act.
About this calculator
Heart rate zones tell you how hard you are working. Zone 1 is a gentle warm-up. Zone 2 builds endurance. Zone 4 and Zone 5 are hard efforts. Knowing your zones helps you train at the right intensity.
Enter your age and resting heart rate. The calculator estimates your maximum heart rate and gives the beats per minute for each of five zones, using either the Karvonen heart rate reserve method or a simple percent of your maximum.
How to use it
- Enter your age and choose a max heart rate formula, or enter your measured maximum.
- Enter your resting heart rate, for example first thing in the morning.
- Choose the method and read your five zones.
Formulas
- Tanaka: max heart rate = 208 − 0.7 × age
- Classic: max heart rate = 220 − age
- Karvonen: target = (max − resting) × % + resting
Example
Age 35, resting 62. Tanaka max = 208 − 24.5 = 183.5 bpm. Heart rate reserve = 121.5. Zone 2 (60% to 70%) is 135 to 147 bpm.
Safety
These are estimates. Individual maximum heart rate can differ by 10 or more beats. Talk to your doctor before hard training if you have a heart condition.
Sources
Quick check: test yourself
Using 220 − age, what is the maximum heart rate for a 60-year-old?
Correct answer: 160 bpm. 220 − 60 = 160.
What is heart rate reserve?
Correct answer: Max heart rate minus resting heart rate. The Karvonen method uses reserve = max − resting.
Which zone is best for long, easy endurance training?
Correct answer: Zone 2. Zone 2 is 60 to 70 percent of effort: easy and sustainable.
Pick an answer for each question.
Common questions
What are the five heart rate zones?
Very light (50 to 60%), light (60 to 70%), moderate (70 to 80%), hard (80 to 90%) and maximum (90 to 100%).
Which max heart rate formula is better?
Tanaka (208 − 0.7 × age) is generally more accurate for adults than 220 − age, especially for older people.
What is the Karvonen method?
It uses heart rate reserve, max minus resting, so zones adjust to your fitness level.
How do I measure my resting heart rate?
Count your pulse for 60 seconds right after waking, before getting up.
Which zone burns the most fat?
Zone 2 uses the highest share of fat, but higher zones burn more total calories per minute.
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