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Heart rate zone calculator
Calculate your five heart rate training zones from your age, or from a maximum heart rate you know. Add your resting heart rate and the zones switch to the Karvonen method. Pick one of five max heart rate formulas. Free, in your browser.
How to calculate your heart rate zones
- 1Enter your age and choose a maximum heart rate formula
- 2Optional: add a known maximum and your resting heart rate
- 3Read the five zones in beats per minute
- Your max heart rate and five zones in bpm.
What you get
- Five zones in bpm.From very light recovery in Zone 1 to maximum effort in Zone 5.
- Five formulas, or your own max.Tanaka, Fox, Gellish, Nes or Gulati, or a maximum you measured.
- Nothing leaves your device.The zones are worked out in your browser. No account, no upload.
What you can do
- Choose Tanaka (208 minus 0.7 times age), Fox (220 minus age), Gellish, Nes or Gulati, which is for women.
- Enter a known maximum heart rate from a test or a hard race, which replaces the formula.
- Enter your resting heart rate to use the Karvonen method, a share of your heart rate reserve.
- See the zones as bars and in a table with the intensity range and the bpm range.
- Use it from age 5 up.
Good to know
- Formulas can be 10 or more beats off. A field test gives a better maximum.
- Measure your resting heart rate lying down, just after waking.
- Zone 1 starts at 50 % and Zone 5 ends at 100 %, either of your maximum or of your heart rate reserve.
- The maximum must be between 100 and 240 bpm. The resting rate must be lower than the maximum.
Questions
How do I calculate my heart rate zones?
Estimate your maximum heart rate from your age, then take 50 to 100 % of it in five steps. The tool does this and lists each zone in bpm.
What is the Karvonen method?
It takes the zones as a share of the gap between your resting and your maximum heart rate. You turn it on by entering a resting heart rate.
Which max heart rate formula should I use?
Tanaka is the default. If you know your real maximum from a test, enter it instead of using a formula.
Does the tool store my age or heart rate?
No. Everything is worked out in your browser and nothing is uploaded.