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Heart rate zones calculator
Heart rate zones help you choose training intensity. All you need is your age, and if you know your resting heart rate, the zones will be more accurate (Karvonen method).
Calculations run in your browser. We do not send or store anything.
Result
Fill in the fields to see the result.
How we calculate it
Maximum heart rate: 208 − 0.7 × age (Tanaka et al., 2001). This formula is more accurate than the old 220 − age, especially after age 40.
Measure your resting heart rate in the morning after waking up, lying down, for a full minute.
Limitations
- Actual maximum heart rate differs between individuals by 10 or more beats per minute from the formula value.
- Medications (e.g. beta-blockers), caffeine, heat and lack of sleep change heart rate. If you have heart disease or abnormal blood pressure, set your training intensity with a doctor.
- The most accurate method is an exercise stress test with heart rate measurement.