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Heart Rate Zone Calculator
Five training zones from your age or a measured maximum.
Heart Rate Zone Calculator tool
Optional. A measured figure beats any age formula.
Measured first thing in the morning. Enables the Karvonen method.
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Maximum heart rate
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Heart rate reserve
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Zone 2 (easy)
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Zone 4 (hard)
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Formula used
| Zone | Intensity | Beats per minute | What it is for |
|---|
Age formulas for maximum heart rate carry a standard deviation of 10 to 12 beats, so an individual can easily be 20 beats either side of the prediction. A measured maximum from a supervised test is worth far more than any formula.
About the Heart Rate Zone Calculator
Heart Rate Zone Calculator gives the five training zones, either as percentages of maximum heart rate or by the Karvonen method, which works from heart rate reserve -- the gap between resting and maximum. Karvonen is the better of the two if you know your resting rate, because it accounts for fitness: a well-trained person with a resting rate of 45 gets different zones from someone at 75 with the same maximum.
Two maximum heart rate formulas are shown. The familiar 220 minus age is easy to remember and fits the data poorly, particularly for older adults. Tanaka's 208 minus 0.7 times age fits better across the adult range and is used as the default here. Both are shown so the difference is visible.
The limitation is substantial and worth being clear about: age-based maximum heart rate has a standard deviation of 10 to 12 beats, so a perfectly normal individual can be 20 beats either side of the prediction. If zone training matters to you, a measured maximum from a supervised test is worth far more than any formula -- and it belongs in the measured field here.
This is general information and not medical advice. The formula cannot know your medical history, your medication, your body composition or anything else specific to you. Speak to a doctor or another qualified professional about any question concerning your health, and never delay seeking advice because of a figure on this page.
Your measurements are processed inside your own browser. Height, weight, age and anything else you enter never leave your device, nothing is logged, and nothing survives closing the tab.
Looking for something this does not cover? FreeToolStation.com is a second collection of the same kind of everyday tools, and it is worth a look if heart rate zone calculator is only part of what you are working on.
How to use the Heart Rate Zone Calculator
- Choose zones byThe fields below change to match what you pick, so only the figures that matter to your case are asked for.
- Enter age (years), measured maximum heart rate and resting heart rateDecimals are fine, and thousands separators are accepted and ignored.
- Read the maximum heart rate, heart rate reserve and zone 2 (easy)The figures update as you type. The Calculate button is there if you would rather press something, but nothing waits for it.
- Copy or check the resultCopy the summary with the copy button, or open the table to check it row by row.
Features
- Shows maximum heart rate, heart rate reserve, zone 2 (easy), zone 4 (hard) and formula used together, so you are not running it twice
- A results table you can read across
- Updates as you type, with no button to press and no page reload
- Copy the result in one click
- Free, no sign-up, and it runs entirely in your browser
Who uses this tool
The heart rate zone calculator is used by writers, developers, students, marketers and anyone else who needs the job done once without installing software. Common cases include:
- Setting training zones for running or cycling
- Finding the easy zone 2 range for base training
- Using a measured maximum instead of an age formula
- Comparing Karvonen zones with percentage-of-max zones
Frequently asked questions
Which maximum heart rate formula is best?
Tanaka fits the adult population better than 220 minus age, which is why it is the default. Neither is accurate for an individual; a measured maximum is.
What is heart rate reserve?
The difference between your resting and maximum rates. The Karvonen method takes percentages of it rather than of the maximum, which accounts for fitness.
Why is zone 2 so emphasised?
Because most endurance training should be easy enough to sustain and to recover from. Training too hard on easy days is the commonest mistake in amateur endurance sport.
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Checked and rebuilt on 2026-10-14. The method this calculator uses is described in the section above, and corrections go through the contact page.