Heart Rate Zone Calculator & Target

Age (years)

Resting Heart Rate (bpm) — optional, for more precise zones

Max HR Formula

About the Heart Rate Zone Calculator

This calculator determines your maximum heart rate and five training heart rate zones based on your age and optional resting heart rate. Training in specific heart rate zones ensures you are working at the right intensity for your goal — whether that is fat burning, aerobic conditioning, or anaerobic performance. The Karvonen method, which factors in your resting heart rate, gives more personalised and accurate zone boundaries.

How to Use

Enter your age in years
Optionally enter your resting heart rate (measured first thing in the morning) for Karvonen zones
Select a max HR formula — the Tanaka formula is more accurate for people over 40
Click Calculate Zones to see your 5 training zones with BPM ranges and benefits

Formula Used

Max HR (Fox): 220 − Age
Max HR (Tanaka): 207 − 0.7 × Age

Karvonen (with resting HR):
Target HR = ((MHR − RHR) × Intensity%) + RHR

Simple % method:
Target HR = MHR × Intensity%

MHR = Maximum Heart Rate, RHR = Resting Heart Rate. Karvonen uses Heart Rate Reserve (HRR = MHR − RHR) for greater precision.

Understanding Your Results

Max Heart Rate The absolute ceiling of your heart's working capacity. Sustained exercise above this level is not possible for more than a few seconds.

Zone 1–2 (50–70%) Warm-up and Fat Burn zones — light to moderate effort. Your body primarily uses fat for fuel, making these ideal for recovery sessions and long-duration low-intensity workouts.

Zone 3–5 (70–100%) Aerobic, Anaerobic, and Max zones — moderate to high intensity. Zone 3 builds cardiovascular fitness; Zone 4–5 develops speed, power, and anaerobic capacity.

Medical Disclaimer

This calculator provides estimates for general informational purposes only. Results are not a substitute for professional medical advice. Consult a qualified healthcare provider for personalized guidance.

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