Fitness tool
Heart Rate Zone Calculator
Find your maximum heart rate with the Tanaka formula and five training zones, using the Karvonen method if you know your resting heart rate. Free.
Nothing you enter leaves your device.
Inputs
Results
Enter values to see your results.
Simple steps
How it works
- 01
Enter your age.
- 02
Add your resting heart rate if you know it, for more personal zones.
- 03
Select Calculate to see your maximum heart rate and zones 1 to 5.
Good to know
Frequently asked questions
Which maximum heart rate formula do you use?
Tanaka's formula, 208 − 0.7 × age, which research found more accurate than the classic 220 − age. Both are shown.
Why add my resting heart rate?
With it, the zones use the Karvonen method, based on the difference between your maximum and resting rates, which fits your fitness better.
How do I measure my resting heart rate?
Count your pulse for 60 seconds after waking up, before getting out of bed, on a few mornings, and use the average.
What are the zones for?
Zone 2 suits easy endurance training, zones 3 and 4 harder sessions, and zone 5 short maximum efforts.
Is this right for everyone?
No. Medicines such as beta blockers change heart rate. If you have a heart condition, ask a doctor before hard exercise.
Is anything I enter stored or sent?
No. The calculation runs in your browser. Nothing you type is saved or sent to a server.
How it is calculated
Maximum heart rate = 208 − 0.7 × age (Tanaka, 2001); 220 − age is shown for comparison. Zones are 50–60%, 60–70%, 70–80%, 80–90% and 90–100% of the maximum, or with a resting rate, resting + percentage × (maximum − resting) (Karvonen, 1957).
Sources
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol 2001;37:153–6
- Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate. Ann Med Exp Biol Fenn 1957;35:307–15
Last reviewed: October 14, 2026