Heart Rate Zone Calculator
Calculate your five heart rate training zones and target heart rate with the Karvonen (heart rate reserve) method or a simple % of max.
For general information only — not medical advice. Results are estimates; talk to a doctor or qualified health professional about your own health.
How to use
- 1Enter your age and resting heart rate (measure it first thing in the morning).
- 2Enter your true max heart rate if you know it — otherwise it's estimated.
How it's calculated
Max HR ≈ 208 − 0.7 × age (Tanaka) or 220 − age. Karvonen: target = rest + intensity × (max − rest). Zones: 50–60%, 60–70%, 70–80%, 80–90%, 90–100%.
Frequently asked questions
Which max heart rate formula is best?
Tanaka (208 − 0.7 × age) is more accurate than 220 − age for most adults, but individuals can differ by 10–20 bpm. A field test gives the best number.
What is zone 2 training?
Easy aerobic work at roughly 60–70% of heart rate reserve, where you can still hold a conversation. It builds endurance with little fatigue.
Is there really a fat-burning zone?
Lower intensities burn a higher share of fat, but higher intensities burn more total calories. For fat loss, total energy balance matters most.