Heart Rate Zone Calculator

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Find your five training heart rate zones from your age and, optionally, your resting heart rate.

Age

Resting heart rate (optional, bpm)

Max heart rate formula

Estimated maximum heart rate

187 bpm

Zones are a percentage of your max — add a resting rate for a more personal result

Zone 1 · Very light (50–60%)

Warm-up, recovery, easy walking

94–112

Zone 2 · Light (60–70%)

Easy aerobic base — you can talk in full sentences

112–131

Zone 3 · Moderate (70–80%)

Steady aerobic effort, building endurance

131–150

Zone 4 · Hard (80–90%)

Threshold effort — short sentences only

150–168

Zone 5 · Maximum (90–100%)

All-out intervals, sustainable for seconds to a few minutes

168–187

Maximum heart rate is estimated from age, and real values commonly differ by 10 bpm or more between individuals, so treat these zones as a starting point. This isn't medical advice — check with a doctor before starting hard training, especially with a heart condition or if you take medication that affects heart rate.

Frequently asked questions

How is max heart rate estimated?

By default with the Tanaka formula (208 − 0.7 × age), which fits adults better than the older 220 − age rule — you can switch to the classic formula. Both are population averages, so your real max may differ by 10 bpm or more.

What does adding a resting heart rate change?

With a resting rate entered, zones use the Karvonen (heart rate reserve) method: your resting rate plus a percentage of the gap between resting and max. Without it, zones are simple percentages of max heart rate.

Is this medical advice?

No — it's an estimate for general training. Check with a doctor before starting hard training, especially with a heart condition or medication that affects heart rate.

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