Heart Rate Zones Calculator (Max HR and Karvonen)

How to use the Heart Rate Zones Calculator (Max HR and Karvonen)

1. Enter your age and choose a formula, or enter a measured maximum heart rate.
2. Optionally enter your resting heart rate (measured on waking) for the Karvonen method.
3. Read the five zones in beats per minute.

Example

Worked example (age 35)

• 220 − age: Max 185 bpm, zone 2 is 111 to 130 bpm
• Tanaka: Max 183.5, shown as 184 bpm
• Karvonen with resting 60 and max 185: Zone 2 is 135 to 148 bpm (60 + 0.6 × 125 to 60 + 0.7 × 125)

Limitations

• The age formulas are population averages and can be 10 or more beats out for an individual.
• Zone boundaries differ between coaches, apps and watches. These are the common five-zone percentages.
• Not medical advice. Talk to a doctor if you have a heart condition or take medicines such as beta blockers.

Sources

• Tanaka, Monahan and Seals (2001), Age-predicted maximal heart rate revisited

Rates and rules last checked against these sources on 2026-10-08.

About this tool

The Heart Rate Zones Calculator estimates your maximum heart rate from your age with either the classic 220 minus age formula or the Tanaka formula, then splits it into five training zones. If you enter a resting heart rate it uses the Karvonen method, which sets zones as a percentage of your heart rate reserve and tends to suit fitter people better. A measured maximum from a hard effort is always better than a formula.

Also searched for as: training heart rate zones, max heart rate by age, karvonen formula calculator, zone 2 heart rate, running heart rate zones, tanaka formula.

Heart Rate Zones Calculator (Max HR and Karvonen) is part of ToolStack Hub's Calculators. It runs entirely in your browser, which keeps your data private and makes results instant. There is nothing to install and no account to create. There is no usage limit.

Frequently asked questions