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Heart Rate Zone Calculator

Calculate your five heart rate training zones from your age, max heart rate and resting heart rate (Karvonen method). Zone 2 and fat-burning zones included.

Max heart rate
184 bpm
Heart rate reserve
124 bpm

Zones use the Karvonen method (percent of heart rate reserve).

ZoneHeart rateGood for
Zone 1: very light122–134 bpmWarm-up, recovery
Zone 2: light134–146 bpmEndurance, fat burning
Zone 3: moderate146–159 bpmAerobic fitness
Zone 4: hard159–171 bpmThreshold, speed
Zone 5: maximum171–184 bpmSprints, VO₂ max

Train in the right zone

Heart rate zones split your effort into five bands, from easy recovery to all-out sprints. They're based on your maximum heart rate, estimated as 208 − 0.7 × age (Tanaka) or the classic 220 − age. Add your resting heart rate to use the Karvonen method, which sets zones on your heart rate reserve and fits trained people better. A 35-year-old with a resting rate of 60 has a max of about 184 bpm, and zone 2 (light endurance) is 134–146 bpm.

How to use it

  1. 1

    Enter your age

    And your resting heart rate, if you know it.

  2. 2

    Pick a max HR formula

    Tanaka, 220 − age, or your own measured max.

  3. 3

    Read your zones

    Five zones in beats per minute, with what each is good for.

Frequently asked questions

What is zone 2 training?

Easy, steady exercise at 60–70% of your max (or heart rate reserve), where you can still talk. It builds aerobic endurance.

How do I find my resting heart rate?

Count your pulse for 60 seconds right after waking up, before getting out of bed.

Which max heart rate formula is best?

Tanaka (208 − 0.7 × age) is more accurate for most adults than 220 − age. A lab or field test is best.

Is this medical advice?

No. Check with a doctor before hard exercise if you have a heart condition.

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