Heart Rate Zones Calculator

Calculate target heart rate training zones based on age and maximum heart rate

AGE OFF
MAX HR OFF
REST HR OFF
METHOD OFF
ZONES OFF
Age Input
Used to estimate maximum heart rate. Valid range is 10–100 years. The classic formula is 220 − age; the Tanaka formula is 208 − 0.7 × age.
Maximum Heart Rate
The highest heart rate achievable during intense exercise. Can be auto-calculated from age or entered manually for a measured value.
Resting Heart Rate
Heart rate at complete rest, typically 40–100 bpm. Used with the Karvonen (HRR) method for more personalized zones. Leave blank to use % of max HR only.
Calculation Method
% Max HR: Simple — zones are percentages of maximum heart rate.
Karvonen (HRR): Uses Heart Rate Reserve (Max HR − Resting HR) for more accurate, personalized zones.
Heart Rate Zones
Five standard training zones from easy recovery (Zone 1) to maximum effort (Zone 5). Each zone targets different fitness adaptations.

Parameters

Optional — for Karvonen method
Override the age-based estimate with a tested value

Training Zones

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Enter your details and click Calculate Zones