Toolstia / Heart rate zone calculator
Heart rate zone calculator
Training zones tell you how hard to work for different goals, from easy recovery to all-out effort. Enter your age to get your estimated maximum heart rate and the beats per minute for each of five zones.
Enter your age to see your training zones.
Formulas give an average. Real maximums vary by 10 or more beats from person to person. Check with a doctor before hard training if you have a heart condition.
How it works
- Enter your age.
- Optionally enter your resting heart rate for a more personal result.
- Choose a maximum heart rate formula and read the zones.
Maximum heart rate
The classic estimate is 220 minus your age. The Tanaka formula, 208 minus 0.7 times age, is often closer for adults over 40. Both are averages and individuals vary a lot.
Karvonen method
If you enter your resting heart rate, each zone is worked out as a share of your heart rate reserve (maximum minus resting), then added back to resting. This adjusts the zones for how fit you are.
The five zones
Very light is 50 to 60%, light 60 to 70%, moderate 70 to 80%, hard 80 to 90% and maximum 90 to 100%. Most easy training is in the light and moderate zones.
Measuring resting rate
Count your pulse for a full minute just after waking, before getting up, on a few mornings and take the average.
Questions
Is 220 minus age accurate?
It is a rough average that can be off by 10 or more beats for an individual.
Is this medical advice?
No. It is a general estimate. Speak to a doctor or dietitian about your own health and goals.
Is anything uploaded?
No. Your age stays in your browser and is never sent anywhere.