By ToolzHive
About this tool
Training in the right heart rate zone helps you build endurance, burn fat or improve speed. This calculator estimates your maximum heart rate with the Tanaka formula (208 − 0.7 × age) or the classic 220 − age, or you can enter a measured maximum. Add your resting heart rate to use the Karvonen method, which bases your zones on your heart rate reserve for a more personal result.
How to use Heart Rate Zone Calculator
- Enter your age and choose how to estimate your maximum heart rate.
- Optionally, enter your resting heart rate, measured when you first wake up.
- Use the zone table to plan workouts: easy runs in zone 2, tempo work in zone 3 or 4 and short intervals in zone 5.
Worked example
A 30-year-old has an estimated maximum heart rate of 187 bpm with the Tanaka formula, so zone 2 (60–70%) is about 112–131 bpm. With a resting heart rate of 60 bpm, the Karvonen zone 2 becomes about 136–149 bpm.
What is the Karvonen method?
It calculates training zones as a percentage of your heart rate reserve (maximum minus resting heart rate) and adds your resting rate back. It adapts zones to your fitness level.
How accurate is 220 minus age?
It can be off by 10–20 beats for individuals. The Tanaka formula is a little more accurate for adults, and a supervised exercise test gives your true maximum.
Which zone burns the most fat?
Lower zones burn a higher share of fat, but higher zones burn more calories in total. For most goals, a mix of easy zone 2 sessions and a few harder ones works best.
Put this guide into practice
- Heart Rate Zone Calculator — Find your maximum heart rate and five training zones, with the Karvonen method.