# Heart Rate Zones Calculator (Max HR and Karvonen)

Estimate your maximum heart rate from age and get five training zones, with an optional resting heart rate for the Karvonen method.

- URL: https://toolstackhub.co.uk/tools/heart-rate-zones-calculator/
- Category: Calculators
- Price: free, no sign-up
- Privacy: runs in the browser; input is not uploaded
- Last updated: 2026-10-08

## About
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.

## How to use
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.

## FAQ
**How do I calculate max heart rate?** The simple formula is 220 minus your age. The Tanaka formula, 208 minus 0.7 times your age, is often more accurate for older people.

**What heart rate is zone 2?** Zone 2 is usually 60 to 70% of max heart rate, or the equivalent share of your heart rate reserve with Karvonen.

**What is the Karvonen formula?** Target heart rate = resting heart rate + percentage × (max heart rate − resting heart rate).

**Is the Heart Rate Zones Calculator (Max HR and Karvonen) free?** Yes, with no sign-up or limits.