Heart Rate Zone Calculator

Find your estimated maximum heart rate and your training zones.

Fractions and decimals both work.
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Max heart rate
Zone 1 (very light, 50–60%)
Zone 2 (light, 60–70%)
Zone 3 (moderate, 70–80%)
Zone 4 (hard, 80–90%)
Zone 5 (maximum, 90–100%)
Method
Work

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How Heart Rate Zones Are Calculated

Max HR (Tanaka, 2001) = 208 − 0.7 × age   Classic = 220 − age
Percent of max: zone = max × %   Karvonen: zone = resting + % × (max − resting)

Tanaka’s formula, from a meta-analysis of 351 studies, fits adults of all ages better than 220 − age. Both can be off by 10 or more beats for an individual.

Worked Example

Tips

A lab or field test gives a truer max. Beta blockers and some other medicines lower heart rate; check with your doctor before hard training if you have a heart condition.