Heart Rate Zone Calculator

Heart rate training zones are percentage bands of your estimated maximum heart rate, each tied to a different training effect. For a 30-year-old, the traditional formula (220 − age) estimates a max heart rate of 190 bpm, so Zone 2 (60-70%, aerobic base training) falls at roughly 114 to 133 bpm.

Tip: “Copy with settings” shares a link that opens this calculator with your numbers already filled in.

Zone	Intensity	Low (bpm)	High (bpm)	Training purpose
1	50–60%	95	114	Very light — warm-up and active recovery
2	60–70%	114	133	Light — fat burning and base endurance
3	70–80%	133	152	Moderate — aerobic fitness
4	80–90%	152	171	Hard — anaerobic threshold
5	90–100%	171	190	Maximum — peak effort and speed

How this calculator works

This calculator estimates your maximum heart rate from your age, then breaks it into five training zones from very light to maximum effort. Add your resting heart rate to switch to the Karvonen method, which accounts for your individual fitness level rather than just your age. Results are estimates, not medical advice — if you have a heart condition or take medication that affects heart rate, talk to a doctor before basing training on these numbers.

Heart rate zones are a practical way to control training intensity without a lab test. Lower zones build aerobic base and burn a higher percentage of fat; higher zones build speed and anaerobic capacity. Both max-HR formulas here are population averages — actual max heart rate varies person to person by 10 to 20 beats, so treat the zones as a starting point and adjust based on how a given effort actually feels.

The formulas

Traditional max HR: HRmax = 220 − ageTanaka max HR (Tanaka, Monahan & Seals, 2001): HRmax = 208 − 0.7 × agePercentage of max: target = HRmax × intensity%Karvonen (heart rate reserve): target = (HRmax − HRrest) × intensity% + HRrest

The Karvonen method uses your resting heart rate as a baseline, so two people with the same max heart rate but different fitness levels get different target zones.

Worked example: age 30, resting HR 60

Traditional max HR: 220 − 30 = 190 bpm.
Heart rate reserve (Karvonen): 190 − 60 = 130 bpm.
Zone 3 (70-80%) low bound: 130 × 0.70 + 60 = 151 bpm.
Zone 3 (70-80%) high bound: 130 × 0.80 + 60 = 164 bpm — so Zone 3 spans about 151 to 164 bpm for this person.

Frequently asked questions

Should I use 220 − age or the Tanaka formula?

Both are population averages derived from different studies. Tanaka's formula tends to estimate a slightly higher max HR for older adults, which some research suggests is more accurate, but neither replaces a measured max heart rate from a supervised stress test.

Why does adding a resting heart rate change my zones?

The Karvonen method scales intensity to your heart rate reserve (max minus resting) instead of just your max heart rate. A fitter person usually has a lower resting heart rate and a larger reserve, so the same percentage produces a different target bpm than the plain percentage-of-max method.

Which zone should I train in most?

Most endurance training plans spend the majority of time in Zone 2 (60-70%) for aerobic base building, with smaller amounts of time in higher zones for speed and threshold work. Consult a coach or physician before starting a new training program.

Is 220 minus age accurate for everyone?

No. It is a rough population average with a standard deviation of about 10-12 beats per minute, meaning many people's true max heart rate differs noticeably from the estimate. It is a convenient starting point, not a diagnostic measurement.

What if I don't know my resting heart rate?

You can still get zones from the plain percentage-of-max method, using just your estimated max heart rate (220 minus age, or the Tanaka formula). This calculator only switches to the more personalized Karvonen method, which factors in your resting heart rate, once you enter one — leaving it blank simply uses the simpler percentage-of-max calculation instead.