How to use the Heart Rate Zone Calculator
- Enter your age.
- Pick a maximum heart rate formula: Tanaka or the classic 220 − age.
- Choose percent of maximum or heart rate reserve, and enter your resting heart rate if you use the reserve method.
- Read your estimated maximum and the five zones in beats per minute.
Formula used
Max HR = 208 − 0.7 × age (Tanaka) or 220 − age. Percent of max: zone = max × percentage. Karvonen: zone = resting + (max − resting) × percentage.
Worked example
Here is the Heart Rate Zone Calculator worked through with the example values shown above, so you can check each step by hand.
| Inputs | |
|---|---|
| Age | 35 years |
| Max heart rate formula | Tanaka: 208 − 0.7 × age |
| Zone method | % of maximum heart rate |
| Resting heart rate (for Karvonen) | 60 bpm |
| Result | |
| Estimated maximum heart rate (bpm) | 184 |
| Zone 1: very light (50–60%) | 92–110 bpm |
| Zone 2: light (60–70%) | 110–129 bpm |
| Zone 3: moderate (70–80%) | 129–147 bpm |
| Zone 4: hard (80–90%) | 147–166 bpm |
| Zone 5: maximum (90–100%) | 166–184 bpm |
Estimating maximum heart rate
The classic formula is 220 − age, and a 35-year-old gets 185 bpm. The Tanaka formula, 208 − 0.7 × age, gives 184 bpm for the same person. The two agree around age 40 and diverge for younger and older people: at 60, Tanaka gives 166 while the classic formula gives 160.
Both are population averages and individual maximums vary by 10 beats a minute or more. A supervised test is the only way to know your own.
The five zones
Using percent of maximum for a 35-year-old with Tanaka: zone 1 (50–60%) is 92–110 bpm, zone 2 (60–70%) 110–129 bpm, zone 3 (70–80%) 129–147 bpm, zone 4 (80–90%) 147–166 bpm and zone 5 (90–100%) 166–184 bpm.
Zone 1 is recovery and easy walking, zone 2 is steady aerobic effort where you can hold a conversation, zone 3 is moderate, zone 4 is hard and uncomfortable, and zone 5 can only be held for short bursts. Labels and names vary between coaches and devices.
The Karvonen method
Heart rate reserve is your maximum minus your resting heart rate. Zones are resting + reserve × percentage. With a resting rate of 60, zone 2 becomes 134–147 bpm instead of 110–129 bpm, and zone 3 becomes 147–159 bpm.
The Karvonen method builds in fitness: a lower resting heart rate gives wider zones. Measure your resting rate in the morning before you get up, for a few days, and use the average.
Using zones safely
Zones are a guide, not a prescription. Medications such as beta blockers lower heart rate, and conditions like heart disease change what is safe. If you have a medical condition, are new to exercise or feel chest pain, dizziness or unusual breathlessness, speak with a doctor before training hard.
Also pay attention to how hard it feels. If a number disagrees with your effort, heat, stress, sleep and caffeine can all raise heart rate.
Frequently asked questions
How is maximum heart rate calculated?
By an age-based formula such as 220 − age or Tanaka’s 208 − 0.7 × age. Both are estimates.
Which formula is more accurate?
Tanaka’s was based on a large analysis and tends to fit older adults better, but any formula can be off by 10 bpm or more for an individual.
Which zone burns the most fat?
Lower zones use a higher share of fat for fuel, but higher zones burn more total calories per minute. The best zone depends on your goal and what you can sustain.
What is heart rate reserve?
Maximum heart rate minus resting heart rate. The Karvonen method uses it to set zones.
How do I measure my resting heart rate?
Count your pulse for a full minute right after waking, before getting up, and average a few days.
Is it safe to train in zone 5?
It is very intense and only for short intervals, for healthy people. Check with a doctor if you have any health concerns.
This calculator gives estimates for information only. Actual figures from a bank, employer, tax authority or doctor may differ. It is not financial, tax, legal or medical advice.