Heart Rate Zones Calculator
Estimate max heart rate and five training zones using the Tanaka formula.
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Result
Visual breakdown
Formula
Max HR (Tanaka) = 208 − 0.7 × age. With resting HR, zones use Karvonen reserve: rest + (max − rest) × %.
Example
Age 30 → max HR ≈ 187 bpm. Zone 2 (light) ≈ 112–131 bpm.
Common examples
Frequently asked
How accurate is max HR by formula?
It's a population estimate. Real max HR can vary by 10–20 bpm. A field test or treadmill test is more accurate.
Should I use my resting HR?
If you know it, yes — the Karvonen reserve method personalises zones based on your fitness baseline.
What is Zone 2 used for?
A common 'conversational pace' for building aerobic base. You can hold a conversation but feel slightly worked.
Are these zones safe?
They're general training guidance. Anyone with heart conditions should talk to a clinician before training in higher zones.
People also calculate
More health →General fitness estimate — not medical advice. Talk to a clinician before high-intensity training if you have any heart condition.