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Heart Rate Zones Calculator

Calculate your estimated heart rate zones based on your age and resting heart rate, and see which heart rate ranges correspond to different training intensities.

1

Age

years
Used to estimate your maximum heart rate.
2

Resting Heart Rate

beats per minute
Ideally measured while fully at rest, such as in the morning.

‍

How the Heart Rate Zones Calculator Works

The calculator estimates your maximum heart rate from your age and then uses your resting heart rate to calculate heart rate reserve. Your training zones are then estimated from different percentages of that heart rate reserve.

1. Estimated Maximum Heart Rate

HRmax = 208 − (0.7 × age)
This is the age-predicted maximum heart rate equation developed by Tanaka, Monahan and Seals (2001).

For example, a 30-year-old would have an estimated maximum heart rate of approximately 187 beats per minute using this equation.

2. Heart Rate Reserve

HRR = HRmax − HRrest

Heart rate reserve is the difference between estimated maximum heart rate and resting heart rate. It provides the basis for the Karvonen heart-rate-reserve method used to estimate the training zones.

3. Target Heart Rate Equation

Target HR = HRrest + (HRR × intensity)
This is commonly known as the Karvonen method or heart-rate-reserve method.

The intensity is expressed as a decimal. For example, 70% intensity is represented as 0.70.

Estimated Heart Rate Zones

Zone Intensity Calculation General Purpose
Zone 1 50–60% HRrest + HRR × 0.50–0.60 Very light activity and easy recovery work.
Zone 2 60–70% HRrest + HRR × 0.60–0.70 Easy to steady aerobic training.
Zone 3 70–80% HRrest + HRR × 0.70–0.80 Moderate aerobic training.
Zone 4 80–90% HRrest + HRR × 0.80–0.90 High-intensity training.
Zone 5 90–100% HRrest + HRR × 0.90–1.00 Very high-intensity effort.

What Do the Different Heart Rate Zones Mean?

  • Zone 1: Very easy activity that generally places relatively little cardiovascular demand on the body.
  • Zone 2: Easy aerobic work commonly used for longer-duration steady exercise.
  • Zone 3: A moderate intensity where breathing and effort become noticeably higher.
  • Zone 4: High-intensity work that is generally more difficult to sustain for long periods.
  • Zone 5: Very high-intensity effort approaching the estimated maximum heart rate.

Important Information About Heart Rate Estimates

These calculations are estimates rather than measurements of your actual physiological maximum heart rate. Age-based equations can have meaningful individual variation, so the number produced by the calculator should not be treated as an exact representation of your personal maximum heart rate or exercise capacity.

Heart rate can also change because of factors such as temperature, hydration, stress, fatigue, medications, caffeine, sleep and training status.

This calculator is provided strictly for informational and educational purposes. It is not health or medical advice and does not diagnose, treat, prevent or assess any medical condition. If you have a medical condition, take medication that affects heart rate, or have concerns about exercise safety, consult a doctor, healthcare provider or appropriately qualified professional before relying on heart-rate targets.

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Fitness Calculators
Heart Rate Zone Calculator

The Heart Rate Zones Calculator estimates your maximum heart rate, heart rate reserve and five training zones from your age and resting heart rate. It uses the Tanaka maximum-heart-rate equation and the Karvonen heart-rate-reserve method to calculate estimated training ranges. The results can help you understand the difference between easier aerobic work and higher-intensity training, but they are estimates rather than medical or individualized exercise prescriptions.

Medical Disclaimer: The calculator results and information provided in this article are for educational and informational purposes only and do not constitute medical, health, or professional advice. Always consult with a qualified healthcare provider before making any decisions related to your health, diet, or fitness goals. Individual results may vary, and this tool should not be used to diagnose or treat any medical condition.

What Are Heart Rate Zones?

Heart rate zones are ranges of beats per minute that represent different exercise intensities. They are commonly divided into five zones, ranging from very easy activity in Zone 1 to very high-intensity effort in Zone 5. Using zones can make it easier to understand how hard a cardiovascular workout is relative to your estimated heart rate capacity.

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How Do You Calculate Heart Rate Zones?

Heart rate zones can be calculated using your estimated maximum heart rate and resting heart rate. This calculator first estimates maximum heart rate with the Tanaka equation, then calculates heart rate reserve by subtracting resting heart rate from maximum heart rate. The Karvonen method then uses different percentages of that heart rate reserve to estimate each training zone.

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What Is the Tanaka Maximum Heart Rate Equation?

The Tanaka equation estimates maximum heart rate with the formula 208 − (0.7 × age). It was developed by Hirofumi Tanaka, Monahan and Seals and published in 2001 as an alternative to the traditional 220 minus age formula. Like other age-based equations, it provides an estimate and individual maximum heart rates can vary considerably.

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What Is the Karvonen Method?

The Karvonen method uses heart rate reserve rather than simply applying percentages directly to estimated maximum heart rate. Heart rate reserve is calculated by subtracting resting heart rate from maximum heart rate, after which the desired intensity percentage is applied to the reserve and resting heart rate is added back. This produces an estimated target heart rate range for each intensity zone.

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What Is Zone 2 Heart Rate?

Zone 2 is commonly represented as approximately 60–70% of heart rate reserve when using the Karvonen method used by this calculator. It corresponds to relatively easy, steady aerobic exercise that can generally be sustained longer than higher-intensity efforts. The exact heart rate associated with Zone 2 depends on the calculation method and the individual's actual physiological characteristics.

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Are Heart Rate Zone Calculators Accurate?

Heart rate zone calculators are useful for producing practical estimates, but they cannot determine your exact personal training zones. Age-based maximum heart rate equations have individual variation, and factors such as temperature, stress, hydration, fatigue and medications can affect heart rate. For that reason, these results should be treated as informational estimates rather than medical advice or a precise assessment of your physiology.

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