Heart Rate Zone Calculator
Free heart rate zone calculator: your maximum heart rate and the five training zones by age, with the Karvonen method if you know your resting heart rate.
| Zone | Intensity | Beats per minute |
|---|
What it does
Training zones are ranges of heart rate that match different effort levels, from easy recovery to all-out sprints. This calculator estimates your maximum heart rate from your age, with the classic 220 minus age formula or the Tanaka formula, and divides it into five zones. If you type your resting heart rate, it uses the Karvonen method, which takes your fitness into account.
How to use it
- Type your age.
- Optionally, type your resting heart rate, measured in the morning before getting up.
- Choose the formula and use the zones to plan your workouts.
These are estimates for healthy adults and do not replace advice from a doctor, dietitian or coach. The calculation runs in your browser.
Frequently asked questions
How accurate is 220 minus age?
It is a rough average: many people are 10 to 12 beats above or below it. The Tanaka formula, from a 2001 study of thousands of adults, is a little more accurate, especially after 40. A supervised test gives your real maximum.
What heart rate is moderate exercise?
Moderate exercise is roughly zones 2 and 3: you breathe faster but can still talk, though not sing (the talk test). Vigorous exercise is zone 4 and above, where you can only say a few words without pausing.
What is a normal resting heart rate?
For adults it is usually 60 to 100 beats per minute; fit people often have less. Measure it in the morning, lying down, for a full minute.
Do medicines affect the zones?
Yes. Beta blockers and some other medicines lower the heart rate, so the zones do not apply. Ask your doctor how to measure effort in that case.
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Wikipedia — Maximum heart rate
Tanaka, Monahan & Seals (2001): Age-predicted maximal heart rate revisited