Heart Rate Zone Calculator
Estimate your maximum heart rate and five heart-rate training zones from your age -- optionally personalised with your resting heart rate using the Karvonen method.
Your Details
Health note: Maximum heart rate and zones are estimates, not medically prescribed exercise limits. Heart rate can be affected by medication (such as beta-blockers), illness, heat and fitness. If you have a heart condition or other health concern, are pregnant, or are starting a new exercise programme, check with a doctor first. Stop exercising and seek help if you feel chest pain, dizziness or unusual breathlessness.
Results
Estimated maximum heart rate
Heart-rate reserve
Estimated training zones
Zones are commonly used ranges for planning training intensity. How an effort feels (talk test, perceived exertion) is also a useful guide.
How this calculator works
Your maximum heart rate is estimated from your age with the formula you choose: Tanaka 208 − 0.7 × age, classic 220 − age, or Nes 211 − 0.64 × age. Without a resting heart rate, each zone is a percentage of that maximum: zone 1 50–60%, zone 2 60–70%, zone 3 70–80%, zone 4 80–90% and zone 5 90–100%. With a resting heart rate, the Karvonen method is used instead: zone heart rate = resting + percentage × (maximum − resting). Values are rounded to whole beats per minute.
How accurate is the estimated maximum heart rate?
Age-based formulas are population averages. An individual's true maximum can easily be 10-12 beats per minute (or more) above or below the estimate. Only a supervised maximal exercise test measures it directly.
Which formula should I choose?
Tanaka (208 − 0.7 × age, 2001) was developed from a large analysis of studies and is often considered more accurate than the classic 220 − age, especially for older adults. Nes (211 − 0.64 × age, 2013) comes from a large Norwegian population study. The classic formula is included because it is still widely used.
What does adding my resting heart rate change?
With a resting heart rate, the calculator uses the Karvonen method: zones are a percentage of your heart-rate reserve (maximum − resting) added to your resting rate. This personalises the zones slightly. Measure resting heart rate in the morning before getting up, on a few different days.
Is my data stored or shared?
No. Your age and heart rate stay in your browser. Nothing is sent to our servers, stored or included in analytics.
Disclaimer: This calculator is for general information only and is not medical advice, diagnosis or treatment. See our Disclaimer and Terms of Use for more detail.