Heart Rate Zone Calculator
Five zones as percents of estimated max HR. Max HR here is 220 minus age. If you type resting heart rate, zones use Karvonen: rest + percent times (max minus rest). Informational, not medical advice.
Rated 4.7 out of 5 based on 365 reviews
How to estimate heart rate zones
- Enter age in years from 15 to 100. The default 40 gives a 220 minus age max of 180 bpm.
- Leave resting HR blank for simple percent-of-max zones.
- Or type resting bpm to switch to Karvonen target heart rates.
- Note: informational, not medical advice. Nothing is uploaded.
Heart rate training zones
220 minus age, optional Karvonen
| Fox max | 220 minus age |
|---|---|
| Tanaka max | Also shown: 208 minus 0.7 times age |
| Zone 1 | 50% to 60% of the method in use |
| Zones 2 to 5 | 60-70, 70-80, 80-90, 90-100 percent |
| Karvonen | rest + percent * (max - rest) when resting HR is typed |
| Advice | Informational. Not medical advice. |
What these zones are
Without resting HR, each zone is a percent of 220 minus age. Age 40 gives max 180 bpm, so zone 1 is 90 to 108 bpm. With resting HR, Karvonen uses rest plus that percent of heart-rate reserve. The page also lists Tanaka 208 minus 0.7 times age as a second max estimate.
Max HR, resting HR, and Karvonen
220 minus age is a common Fox estimate, not a lab VO2 max. Resting HR is a seated pulse. Karvonen scales the reserve between rest and max. A calorie target is a different job on TDEE.
How this page chooses the method
Blank resting HR keeps percent-of-max. A resting value must be at least 30 bpm and below the Fox max. Zones are 50-60, 60-70, 70-80, 80-90, and 90-100 percent.
Note
Informational, not medical advice. Medications, illness, and implants change safe heart rates. Stop and get care if you have chest pain or unusual symptoms. See the disclaimer. CZNull does not receive the age.