Health Tools

Heart Rate Zone Calculator

Estimate your maximum heart rate and your five training zones — personalised with your resting heart rate if you know it.

Start calculating How it is calculated

5Training zones

2Methods

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∞Free to use

The tool

Find your heart rate zones

For the most personal zones, add your resting heart rate: count your pulse for a full minute just after waking, before getting up.

Reference

Maximum heart rate by age

Estimated with the Tanaka formula, which fits measured values better than “220 minus age”, especially after 40.

Age	Tanaka (208 − 0.7 × age)	220 − age
20	194 bpm	200 bpm
30	187 bpm	190 bpm
40	180 bpm	180 bpm
50	173 bpm	170 bpm
60	166 bpm	160 bpm
70	159 bpm	150 bpm

Method

How it is calculated

The exact formulas this calculator uses, and where they come from.

Maximum 208 − 0.7 × age

With resting rate zone = resting + (maximum − resting) × intensity

Without zone = maximum × intensity

The Tanaka formula came from pooling 351 studies of 18,712 people and checking the result against lab tests. Any formula is an average: real maximum heart rates vary by about 10 bpm either way.

Using your resting rate (the Karvonen or heart-rate-reserve method) shifts the zones to suit your fitness. Zone bounds are rounded to the nearest beat.

Keep going

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For general information only — not medical advice, diagnosis or treatment. These calculators use population formulas that cannot account for every individual, and are meant for adults unless stated. Always speak to a qualified doctor about your health, and never delay seeking care because of a result here.