Heart Rate Zone Calculator
Calculate your five heart rate training zones (Zone 1 to Zone 5) from your age, using the Haskell-Fox, Tanaka or Gellish maximum-heart-rate formula, plus the optional Karvonen heart-rate-reserve method for personalized zones from your resting heart rate.
Input
Tanaka and Gellish are more accurate for adults over 40.
Used to compute a single target heart rate.
Output
| Metric | Value |
|---|---|
| No data yet | |
| Zone | Intensity (% of Max HR) | BPM Range | Training Purpose |
|---|---|---|---|
| No data yet | |||
Guides
The Heart Rate Zone Calculator turns your age (and, optionally, your resting heart rate) into five personalized training zones — from easy recovery jogs to all-out efforts. Enter your age, pick a maximum-heart-rate formula, and get an instant BPM range for every zone, plus a single target heart rate for whatever intensity you're aiming at.
How it works
Your zones are built in two steps.
1. Estimate your maximum heart rate (MaxHR). Choose the formula that fits you:
- Haskell-Fox —
MaxHR = 220 − age. The classic, best-known estimate. - Tanaka —
MaxHR = 208 − 0.7 × age. More accurate for adults over 40. - Gellish —
MaxHR = 207 − 0.7 × age. Another research-backed alternative. - Manual entry — already know your true max from a field test or a lab? Enter it directly and skip the estimate.
2. Split MaxHR into five zones. Each zone is a fixed percentage band:
| Zone | Intensity | Training purpose |
|---|---|---|
| Zone 1 — Very Light | 50–60% | Recovery, warm-up, cool-down |
| Zone 2 — Light | 60–70% | Fat burn, base endurance |
| Zone 3 — Moderate | 70–80% | Aerobic capacity, stamina |
| Zone 4 — Hard | 80–90% | Lactate threshold, speed |
| Zone 5 — Maximum | 90–100% | VO₂ max, peak power |
Standard vs. Karvonen method
By default the tool multiplies MaxHR by each zone percentage. That's quick, but it ignores how fit you already are.
Tick Use Karvonen method and add your resting heart rate to switch to the more personalized heart-rate-reserve approach:
Target = ((MaxHR − Resting HR) × intensity) + Resting HR
Because it works from the range between your resting and maximum heart rates, the Karvonen method usually produces higher, more individualized zone boundaries — especially helpful if you have a low resting pulse from regular training. Measure your resting heart rate first thing in the morning, before getting out of bed, for the most reliable number.
What's the target intensity slider for?
Alongside the five zones, the tool reports a single target heart rate for one specific effort level — handy when a workout plan says "hold 75%." Adjust the slider and the target recalculates instantly.
Tips for using your zones
- Most easy miles belong in Zones 1–2. Building an aerobic base means spending more time slow than most people expect.
- Zone 4–5 work is potent but costly — use it in measured doses, not every session.
- Formula-based zones are estimates. A chest-strap monitor and, ideally, a real max-effort field test will give you far more accurate personal numbers than any equation.
Is this medical advice?
No. This calculator is for general fitness and educational purposes only and is not medical advice. Maximum-heart-rate formulas are population averages and can be off by 10–20 BPM for any individual. If you have a heart condition, take medication that affects your heart rate, or are new to exercise, talk to a doctor before starting a training program.
Everything runs entirely in your browser — your age and heart-rate numbers never leave your device.