Heart Rate Zone Calculator
Train smarter, not just harder. Find your five heart rate zones from your age and resting heart rate, and see exactly where to train for each goal.
Heart Rate Zone Calculator
Your five training zones for smarter cardio workouts.
Estimated with the Tanaka formula (206.9 − 0.67 × age).
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How to use this calculator
Enter your age and your resting heart rate (measure it first thing in the morning before getting up), then press Calculate. You will see your estimated maximum heart rate and the beats-per-minute range for each of the five training zones.
Formula
Tanaka formula. Zones use the Karvonen method: target = resting heart rate + (maximum − resting) × intensity. Zone 1 is 50–60% of heart rate reserve, Zone 2 is 60–70%, Zone 3 is 70–80%, Zone 4 is 80–90% and Zone 5 is 90–100%.
Frequently asked questions
Which zone burns the most fat?
Zone 2 (60–70%) burns the highest share of calories from fat, but higher zones burn more calories overall. For weight loss, total calories matter more than the zone.
How do I measure resting heart rate?
Take your pulse for 60 seconds first thing in the morning, before getting out of bed. Repeat for a few days and take the average.
Is the 220 minus age formula wrong?
It is a rough rule. The Tanaka formula (206.9 − 0.67 × age) used here is more accurate for most adults.