Heart rate zones calculator

Enter your client's age and resting heart rate. The calculator estimates max heart rate and shows the 5 training zones in beats per minute.

years
bpm
Measured on waking, lying down
bpm
If your client did an exercise test, use the measured value
Max heart rate
184 bpm
Reserve: 119 bpm
Zone 1 · Very light
50–60% · recovery
124–136
Zone 2 · Light
60–70% · aerobic base
136–148
Zone 3 · Moderate
70–80% · aerobic endurance
148–160
Zone 4 · Hard
80–90% · threshold
160–172
Zone 5 · Maximum
90–100% · short intervals
172–184

Estimate. For clients with heart conditions or medication that affects heart rate, follow medical advice.

How it works

  1. Max heart rate estimated with Tanaka (208 − 0.7 × age) or the classic 220 − age. If the client has a max heart rate measured in a test, use that.
  2. Reserve = max heart rate − resting heart rate.
  3. Each zone = resting heart rate + % of the reserve (Karvonen method). Because it includes resting heart rate, the zones are more individual than % of max alone.

FAQ

How do I measure resting heart rate?

On waking, still lying down, count beats for 1 minute (or use a watch). Do it for 3 days and use the average.

Which max heart rate formula should I use?

Tanaka tends to be off by less in adults, especially over 40. No formula replaces an exercise test.

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