256 Tools

Heart Rate Zone Calculator

Max heart rate
190 bpm
Zone 1 — Very light
50–60% · Warm-up & recovery
95–114 bpm
Zone 2 — Light (fat burn)
60–70% · Builds endurance, burns fat
114–133 bpm
Zone 3 — Moderate (aerobic)
70–80% · Improves aerobic fitness
133–152 bpm
Zone 4 — Hard (anaerobic)
80–90% · Boosts speed & performance
152–171 bpm
Zone 5 — Maximum
90–100% · Short bursts, max effort
171–190 bpm

These are estimates based on general formulas and are not medical advice. Consult a doctor before starting intense exercise.

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Estimate your maximum heart rate and five training zones from your age. Add your resting heart rate to use the more personalized Karvonen (heart rate reserve) method. Each zone shows a beats-per-minute range and what it is good for. These are estimates, not medical advice, and everything runs in your browser.

How to use

  1. Enter your age and pick a max-HR formula.
  2. Optionally add your resting heart rate for the Karvonen method.
  3. Read your max heart rate and the bpm range for each zone.

How it works

Maximum heart rate is estimated from your age — either the classic 220 minus age, or the Tanaka formula (208 minus 0.7 times age). Zones are then percentages of that maximum. If you provide a resting heart rate, the Karvonen method uses your heart rate reserve (max minus resting) for ranges that better fit your fitness.

Five colored bands representing training heart rate zones from light to maximum.

Features

Max heart rate

Estimate your maximum heart rate from age.

Five zones

See bpm ranges for very light through maximum effort.

Karvonen option

Add resting heart rate for personalized reserve-based zones.

Two formulas

Choose the classic 220−age or the Tanaka formula.

When to use it

Fat-burn training

Find the lower zones often associated with fat burning.

Running intensity

Keep runs in the right zone for endurance or speed.

Interval training

Target the high zones for short, intense intervals.

Set up a monitor

Enter the ranges into a heart rate monitor or watch.

Notes

  • Formulas are population averages; your true max can differ.
  • Medications and health conditions affect heart rate.
  • Use the zones as a guide, not a strict rule.
  • Everything runs on your device; nothing is uploaded.

Not medical advice

This calculator provides general estimates for information only and is not a substitute for professional medical advice. Consult a qualified healthcare provider before beginning or changing an exercise program.

FAQ

Which max heart rate formula should I use?
220−age is simplest and widely known; the Tanaka formula (208−0.7×age) is often more accurate for older adults. Both are estimates.
What is the Karvonen method?
It calculates zones from your heart rate reserve (max minus resting heart rate), giving ranges tailored to your fitness level.
Which zone burns fat?
Lower-intensity zones (around zone 2) use a higher proportion of fat, but total calories burned matter most overall.
Is it accurate?
It is a reasonable estimate, but individual maximum heart rates vary. A lab test gives the most precise figure.
Is my data sent to a server?
No. The calculation happens entirely in your browser.

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