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About the heart rate zone calculator
Training in the right heart rate zone makes a workout easier to plan: an easy zone for building your base, a hard zone for speed, and so on. This calculator estimates your maximum heart rate from your age, and splits it into five zones.
If you know your resting heart rate (measured when you wake up, before you get out of bed), type it, and the zones use the Karvonen method, which fits the individual better.
How to use it
- Type your age
- Optional: type your resting heart rate
- Open More options to choose the max heart rate formula
- Read your maximum heart rate and the five zones in beats per minute (bpm)
The five zones
| Zone | % of maximum | What it is for |
|---|---|---|
| Zone 1 — very light | 50–60 % | Warm-up and recovery |
| Zone 2 — light | 60–70 % | Easy base training, fat burning |
| Zone 3 — moderate | 70–80 % | Aerobic fitness, steady runs |
| Zone 4 — hard | 80–90 % | Speed and stamina |
| Zone 5 — maximum | 90–100 % | Short sprints and intervals |
Max heart rate by age
| Age | Tanaka: 208 − 0.7 × age | Classic: 220 − age |
|---|---|---|
| 20 | 194 | 200 |
| 30 | 187 | 190 |
| 40 | 180 | 180 |
| 50 | 173 | 170 |
| 60 | 166 | 160 |
| 70 | 159 | 150 |
The classic 220 − age formula is easy but can be off by 10 beats or more. The Tanaka formula is more exact for adults of all ages and is the default. The Gulati formula is made for women.
Example: age 35
Max heart rate by Tanaka: 208 − 0.7 × 35 = 184 bpm. The zones are:
| Zone | Heart rate |
|---|---|
| 1 | 92–110 bpm |
| 2 | 110–128 bpm |
| 3 | 128–147 bpm |
| 4 | 147–165 bpm |
| 5 | 165–184 bpm |
The Karvonen method
It uses the heart rate reserve: the difference between your max and your resting heart rate. Each zone is resting + reserve × percent. A fit person has a low resting heart rate and gets higher zones for the same percent.
Tips
- Most training — about 80% — should be in zones 1 to 2
- Use a chest strap or a good watch; wrist sensors can be off
- A real test (a hard, safe effort) is the only way to know your true max
- Heat, coffee, stress and a lack of sleep raise your heart rate
Frequently asked questions
What is my maximum heart rate?
For most adults, about 208 − 0.7 × age. It is only an estimate; your own max can be 10 beats higher or lower.
What heart rate burns the most fat?
The "fat-burning zone" is zone 2 (60–70%). But the total calories you burn matter more than the zone, and harder zones burn more calories per minute.
What is a good resting heart rate?
For adults, 60 to 100 bpm is normal, and fit people often have 40 to 60. Ask a doctor if yours is always outside the range.
Does it work if I take medicine?
Some medicines, like beta blockers, lower your heart rate. The zones will not fit. Ask your doctor.
Is this medical advice?
No. It is a general guide. If you have a heart problem or chest pain, or you are new to hard exercise, talk to a doctor first.
Good to know
- Your numbers are saved only in this browser
- Nothing you type is sent anywhere
Related tools
- Running Pace Calculator — pace, time and race predictions
- One Rep Max Calculator — plan your lifting
- Body Fat Calculator — estimate body fat
- TDEE Calculator — daily calories
- Age Calculator — your exact age
