Heart Rate Zone Calculator
Calculate your max heart rate and five training zones with the Karvonen method.
How to use the Heart Rate Zone Calculator
- 1Enter your age, or your measured maximum heart rate.
- 2Add your resting heart rate for the Karvonen method, or use percent of max.
- 3Read the five zones in beats per minute and what each one trains.
About Heart Rate Zone Calculator
The Heart Rate Zone Calculator works out your maximum heart rate and five training zones in beats per minute. Estimate the maximum from your age with the classic 220 minus age formula or the Tanaka formula (208 − 0.7 × age), which fits adults over 40 better, or enter a maximum you measured in a race or test.
Zones can be calculated with the Karvonen method, which uses your resting heart rate and the heart rate reserve between rest and maximum, or as a simple percentage of the maximum. Each zone, from 1 Recovery through 2 Endurance, 3 Tempo and 4 Threshold to 5 VO2 max, shows its bpm range, how the effort feels and what it trains. The zones can be copied to set up a sports watch, and the calculation steps are shown.
Runners, cyclists, swimmers and anyone training with a heart rate monitor use it to keep easy days easy, to find their zone 2 for base training and to pace intervals. To turn zones into running paces, use the Running Pace Calculator; for overall calorie needs, see the BMI & Calorie Calculator.
Frequently asked questions
How do I calculate my maximum heart rate?
The simplest estimate is 220 minus your age, so 180 bpm at age 40. The Tanaka formula, 208 − 0.7 × age, is more accurate for older adults. Real maximums vary by 10 bpm or more, so a measured value is best.
What is the Karvonen formula?
Karvonen calculates target heart rate as resting HR + intensity × (max HR − resting HR). With a max of 180 and resting 60, 60 percent intensity gives 60 + 0.6 × 120 = 132 bpm.
What is zone 2 training?
Zone 2 is easy aerobic exercise at 60 to 70 percent intensity, where you can still hold a conversation. It builds endurance and fat burning, and makes up most of the training of endurance athletes.
How do I measure my resting heart rate?
Count your pulse for a full minute in bed right after waking up, before getting up or drinking coffee, and take the average over a few mornings. Many fitness watches measure it automatically.
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