Skip to content
DayUtils

Heart Rate Zone Calculator – Max Heart Rate and Training Zones

Estimate your maximum heart rate and the five heart-rate training zones from your age. Add your resting heart rate for more personal zones using the Karvonen (heart-rate reserve) method, and choose the classic or Tanaka max-heart-rate formula.

Loading tool…

How to use the heart rate zone calculator

  1. Enter your age.
  2. Optionally enter your resting heart rate to use the Karvonen method.
  3. Choose the max heart rate formula: 220 − age (classic) or Tanaka (208 − 0.7 × age).

You’ll see your estimated maximum heart rate and a table of five zones with their purpose, intensity and heart-rate range in beats per minute.

How the zones are calculated

Max HR = 220 − age or Max HR = 208 − 0.7 × age

Without a resting heart rate:

Zone limit = Max HR × zone %

With a resting heart rate (Karvonen):

Zone limit = Resting HR + (Max HR − Resting HR) × zone %

Worked example: age 35

Max HR = 220 − 35 = 185 bpm.

ZoneIntensity% of maxWith resting HR 60 (Karvonen)
1 Recovery50–60%93–111 bpm123–135 bpm
2 Endurance60–70%111–130 bpm135–148 bpm
3 Aerobic70–80%130–148 bpm148–160 bpm
4 Threshold80–90%148–167 bpm160–173 bpm
5 Maximum90–100%167–185 bpm173–185 bpm

What each zone does

  • Zone 1 — recovery: very easy; warm-ups, cool-downs and recovery days.
  • Zone 2 — endurance: easy, conversational pace that builds aerobic fitness and fat use.
  • Zone 3 — aerobic: steady, moderately hard effort; improves efficiency.
  • Zone 4 — threshold: hard; you can say only a few words. Raises the pace you can hold for a long time.
  • Zone 5 — maximum: all-out efforts for short intervals; improves top speed and power.

Finding your real maximum

Age formulas are rough. A more accurate maximum comes from a lab test or a hard, supervised field test, such as running uphill hard for a few minutes after a thorough warm-up. Don’t attempt maximal tests if you have health concerns.

Using zones with a watch

Most sports watches let you enter custom zones. Enter the numbers from this calculator, then check over a few weeks whether they match how hard each effort feels; adjust if they don’t.

Plan your running with the pace calculator and your energy needs with the calorie calculator. This is general fitness information, not medical advice — see our disclaimer.

Frequently asked questions

How do I calculate my maximum heart rate?

The classic estimate is 220 minus your age; at 35 that is 185 beats per minute. The Tanaka formula, 208 − 0.7 × age, is a newer alternative that is often more accurate for older adults. Both are averages — your real maximum can differ by 10 to 20 bpm.

What is the Karvonen method?

It uses your heart-rate reserve — the difference between your maximum and resting heart rate. Each zone is resting HR + reserve × the zone percentage. It gives zones that suit fitter people with low resting heart rates better.

What heart rate is zone 2?

Zone 2 is 60–70% of maximum. For a 35-year-old using 220 − age, that is 111 to 130 bpm. With a resting heart rate of 60 and the Karvonen method it is 135 to 148 bpm.

Why is zone 2 training popular?

Easy aerobic exercise at this intensity builds endurance and is easy to recover from, so you can do a lot of it. Many endurance athletes do most of their training in zones 1 and 2.

How do I measure my resting heart rate?

Count your pulse for 60 seconds when you wake up, before getting out of bed, on a few mornings, and use the average. Many watches and fitness trackers also measure it.

Is it safe to train in zone 5?

Short intervals at maximum effort are fine for healthy, trained people. If you have a heart condition, high blood pressure or other health concerns, or haven’t exercised for a long time, check with a doctor first.

Related tools

Last updated: