Heart Rate Zone Calculator

They are five bands of exercise intensity defined as a percentage of your maximum heart rate. Lower zones build aerobic base and burn fat at an easy effort, while higher zones develop speed and power but can only be held for short bursts. Training across zones lets you target the right adaptation for each workout.

Both estimate your maximum heart rate. The classic 220 minus age is simple and widely used but can be off by 10 to 20 bpm for many people. The Tanaka formula, 208 minus 0.7 times age, is based on a larger meta-analysis and tends to be more accurate for older adults. Pick whichever you prefer, or use a measured max if you have one.

The Karvonen method bases zones on your heart rate reserve, the gap between your maximum and resting heart rate, instead of max heart rate alone. The formula is reserve times the zone percent, plus your resting heart rate. Because a fitter heart has a lower resting rate, this personalizes the zones and usually shifts the bpm ranges higher.

Measure your pulse for a full minute first thing in the morning, before getting out of bed, for a few days and take the average. A fitness watch or chest strap can also track it. Typical resting rates fall between 60 and 100 bpm, and well-trained endurance athletes often sit below 60.

It depends on your goal. Most endurance plans spend the bulk of time in Zones 1 and 2 to build an aerobic base, with shorter, harder sessions in Zones 4 and 5 for speed and threshold. Zone 3 is a steady tempo. Mixing easy and hard days, rather than always training moderately, tends to work best.

No. The calculation runs entirely in your browser. Your age, resting heart rate and results never leave your device.