❤️ Heart Rate Zone Calculator
Find your max heart rate and personal training zones using the Tanaka and Karvonen formulas.
Estimated Max Heart Rate
— bpm
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How This Is Calculated
Max heart rate is estimated with the Tanaka formula (208 minus 0.7 times your age), which is generally more accurate across adult age groups than the older "220 minus age" rule of thumb.
Training zones then use the Karvonen method, which factors in your resting heart rate to give a more personalized range than a flat percentage of max heart rate alone.
Who Uses This Tool?
- Runners and cyclists structuring interval or endurance training
- Gym-goers who want to train in a specific fat-burn or cardio zone
- Anyone starting a new cardio routine and unsure where to begin
- Coaches setting target zones for clients
It calculates target heart rate using your heart rate reserve — the gap between your max and resting heart rate — rather than just a flat percentage of max heart rate. This makes the zones more personal to your actual fitness level.
Check your pulse first thing in the morning, before getting out of bed, for 60 seconds. A typical adult resting heart rate falls between 60 and 100 bpm.
It depends on your goal — lower zones build an aerobic base and burn a higher percentage of fat, while higher zones build speed and cardiovascular capacity. Most training plans mix multiple zones across the week.
This tool gives general fitness estimates for healthy adults. If you have a heart condition or take medication that affects heart rate, get personalized target zones from your doctor instead.