Heart rate zone calculator
Your max heart rate and five training zones, more precise with your resting heart rate. Free, nothing leaves your browser.
Your heart rate zones
An estimate, not medical advice. Heart condition, high blood pressure or on medication like beta blockers? Your zones differ: ask your doctor.
How it works
Max heart rate is estimated as 208 − 0.7 × your age (Tanaka, 2001), closer than the old 220 − age for most adults.
With your resting heart rate (taken in bed in the morning), zones use the Karvonen method: resting rate plus a percentage of the gap between resting and max. Without it, they’re a percentage of max.
Sources: Tanaka et al., Age-predicted maximal heart rate revisited, J Am Coll Cardiol 2001; Karvonen et al., The effects of training on heart rate, Ann Med Exp Biol Fenn 1957.