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Heart Rate Zones Calculator

Enter your age and choose how to estimate your maximum heart rate. Add your resting heart rate to calculate the zones from your heart rate reserve instead.

Your numbers

Result

Estimate for information only, not professional advice. Last reviewed .

How we calculate it

Your maximum heart rate is estimated as 208 − 0.7 × age (Tanaka, Monahan and Seals, 2001) or the classic 220 − age. For a 40 year old both give 180 beats per minute.

Without a resting rate, each zone is a percent of the maximum: zone 1 is 50 to 60%, zone 2 is 60 to 70%, zone 3 is 70 to 80%, zone 4 is 80 to 90% and zone 5 is 90 to 100%. With a resting rate, the Karvonen method is used: resting rate + (maximum − resting rate) × intensity. At a maximum of 180 and a resting rate of 60, zone 2 is 60 + 120 × 0.6 = 132 up to 60 + 120 × 0.7 = 144 beats per minute.

Assumptions and limits

  • This is an estimate for general information. It is not medical advice and cannot replace a conversation with a doctor or dietitian.
  • Real maximum heart rates vary from person to person, often by 10 beats per minute or more from the formula. Medicines such as beta blockers also change heart rate.
  • The zone names are common labels. Different training plans use different zone systems.

Frequently asked questions

What is my maximum heart rate?

The highest rate your heart can reach during hard exercise. The formulas here only estimate it from your age. A supervised test is the only way to know it.

What is the difference between the percent of maximum and Karvonen methods?

Karvonen uses your resting heart rate as well, so it adjusts the zones for how fit you are. A lower resting rate gives wider zones.

Which zone should I train in?

It depends on your goal. Easy zones suit long, gentle sessions and the hard zones suit short efforts. If you have a health condition, ask your doctor which intensity is safe for you.

Related calculators

Worked example (a fixed example using the starting numbers, it does not change as you type)

Inputs: Age (years) = 40; Maximum heart rate formula = Tanaka: 208 − 0.7 × age.

  • Estimated maximum heart rate 180 bpm
  • Zones calculated with Percent of maximum heart rate

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Last reviewed: . Formulas and assumptions are described on our methodology page. For information only; not professional advice.