Heart Rate Zone Calculator
Work out your maximum heart rate (220 − age or Tanaka) and five Karvonen training zones using your resting heart rate.
About Heart Rate Zone Calculator
This heart rate zone calculator works out your maximum heart rate by age with either the 220 − age formula or the Tanaka formula, then gives five training zones using the Karvonen method, which takes your resting heart rate into account for more personal targets.
Each zone shows its beats-per-minute range and purpose, from easy recovery to hard intervals, so you can train with a fitness watch for running, cycling or walking. Measure your resting heart rate in the morning before getting up for the best result. The calculator is free, needs no sign-up and runs in your browser.
How to use Heart Rate Zone Calculator
- Enter your age.
- Measure your resting heart rate in the morning before getting up and enter it.
- Pick the max heart rate formula.
- Train in the zone that matches your goal.
Frequently asked questions
What is the Karvonen method?
It uses heart rate reserve (max HR − resting HR). Target HR = resting HR + intensity × reserve. It personalises zones better than a simple percentage of max HR.
220 − age or Tanaka?
Tanaka (208 − 0.7 × age, 2001) is more accurate for adults over 40. Both are population estimates; a supervised stress test gives your true maximum.
Which zone burns fat?
Zone 2 (60–70%) uses a higher share of fat as fuel and builds aerobic base, but total calories burned rise with intensity. A mix of zones works best.
How do I calculate my target heart rate?
Subtract your resting heart rate from your maximum, multiply by the zone percentage, then add the resting rate back. This is the Karvonen formula the calculator uses.
What is a normal resting heart rate?
For most adults it is between 60 and 100 beats per minute; fit people are often lower.
What is the maximum heart rate for a 40-year-old?
Using 220 − age, it is about 180 bpm; the Tanaka formula (208 − 0.7 × age) gives about 180 bpm too.
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