Heart rate zone calculator

Estimated maximum heart rate and five training zones.

Formula Health & fitness

Estimated maximum

Zone 1 — very light (50–60%): 94–112 bpm
Zone 2 — light (60–70%): 112–131 bpm
Zone 3 — moderate (70–80%): 131–150 bpm
Zone 4 — hard (80–90%): 150–168 bpm
Zone 5 — maximum (90–100%): 168–187 bpm

How it works

Maximum heart rate is estimated from age. The Tanaka formula (2001) was derived from a large review of studies; 220 − age is older and simpler. Both are averages, and an individual’s true maximum can differ by 10 beats per minute or more.

The five zones are 50–60%, 60–70%, 70–80%, 80–90% and 90–100% of maximum. With a resting heart rate, the Karvonen method applies the same percentages to heart rate reserve (maximum − resting) and adds the resting rate.

This is a general estimate, not medical advice. For personal guidance, speak to a doctor or registered dietitian.

Formula

Tanaka: max = 208 − 0.7 × age
Fox: max = 220 − age
Zone bound = % × max
Karvonen: zone bound = resting + % × (max − resting)

Worked example

At age 30, the Tanaka formula gives 208 − 21 = 187 beats per minute; 220 − age gives 190. With Tanaka, zone 2 (60–70%) is 112–131 bpm.

Questions people ask

Which formula should I use?

Tanaka is generally closer to measured values in adults, especially older ones. A supervised exercise test gives your real maximum.

What is heart rate reserve?

The difference between your maximum and resting heart rates. The Karvonen method uses it to set zones that reflect your fitness.