1. Enter your age
The calculator estimates max heart rate with the Tanaka formula (208 − 0.7 × age), which tracks measured values better than the classic 220 − age.
Free online tool
Heart rate zone calculator.
Enter your age to get your estimated maximum heart rate and all five training zones — including the Zone 2 range everyone talks about. Add your resting heart rate for the more personal Karvonen calculation. Don't know your resting HR? Pulser measures it with your iPhone camera in 30 seconds.
How to use it
How to find your zones.
Age gives a solid estimate; adding resting heart rate makes it personal.
2. Add resting HR (optional)
With a resting heart rate, zones switch to the Karvonen method, which is based on your heart rate reserve and reflects your actual fitness.
3. Train by zone
Read the five zones off the table: easy days in Zone 2, tempo work in Zone 3–4, intervals topping out in Zone 5.
Reference
The numbers behind the tool.
Formulas, reference tables, and practical guidance you can come back to.
The five training zones
Zones are percentage bands of your maximum heart rate. Each band stresses a different energy system, which is why mixing them beats training at one intensity all the time.
| Zone | % of max HR | Feels like | Main benefit |
|---|---|---|---|
| Zone 1 | 50–60% | Very easy, full sentences | Warm-up and recovery |
| Zone 2 | 60–70% | Comfortable, conversational | Aerobic base and fat metabolism |
| Zone 3 | 70–80% | Working, short phrases only | Aerobic endurance |
| Zone 4 | 80–90% | Hard, a few words | Lactate threshold, race pace |
| Zone 5 | 90–100% | Maximal, no talking | VO₂max and sprint power |
Two ways to estimate max heart rate
The classic formula is 220 − age; it's simple but drifts high for younger people and low for older people. Tanaka (208 − 0.7 × age), derived from a meta-analysis of 351 studies, tracks measured values more closely across ages — a 40-year-old gets 180 by both, but a 60-year-old gets 160 vs 166.
The Karvonen method goes one step further: it computes zones from heart rate reserve (max HR − resting HR), so two people of the same age with different fitness get different zones. Target HR = resting HR + zone% × (max HR − resting HR).
Putting zones to work
A simple weekly split that works for most people: about 80% of cardio time in Zones 1–2 and 20% in Zones 4–5, with Zone 3 used sparingly. If every run drifts into Zone 3, you're too tired for quality intervals and too stressed for easy recovery — the classic "gray zone" trap.
FAQ
Frequently asked questions.
Quick answers about this tool and how to train with it.
What is Zone 2 training and why does everyone recommend it?
Zone 2 is roughly 60–70% of max heart rate — a pace where you can still hold a conversation. Most of the aerobic base that supports everything else is built here, it's easy to recover from, and it's sustainable for long sessions. Most coaches put ~80% of weekly cardio in Zone 2.
How accurate is the max heart rate formula?
Any age formula has a real spread — individual max HR varies by ±10 bpm or more around the estimate. The estimate is good enough to set zones for everyday training; if you want precision, a supervised field test or lab test is the reliable way.
What is a good resting heart rate?
For most adults, 60–100 bpm is the normal range, and regular exercisers commonly sit at 50–70 bpm. A downward trend over months of training is a good sign of improving aerobic fitness. Measure in the morning before getting up for consistency.
How do I measure heart rate without a chest strap or watch?
Two ways: count your pulse at the wrist for 30 seconds and double it, or use Pulser — it reads your heart rate through the iPhone camera and flash, logs resting HR over time, and also pairs with Bluetooth chest straps if you have one.
For site owners
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<iframe src="https://www.bigbeefit.com/embed/heart-rate-zone-calculator" width="100%" height="560"
style="border:0;border-radius:12px" title="Heart Rate Zone Calculator – Max HR & Training Zones by Age"
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<p>Free <a href="https://www.bigbeefit.com/tools/heart-rate-zone-calculator">Heart Rate Zone Calculator – Max HR & Training Zones by Age</a> by BigBeeFit</p>Free for any website — blogs, gyms, coaching sites. Please keep the attribution link so your readers can find the full tool.
Zones need a number. Get yours in 30 seconds.
Pulser measures heart rate with the iPhone camera or a Bluetooth belt, tracks resting HR trends, and logs blood pressure alongside — free on the App Store.