This heart rate calculator estimates your maximum heart rate from your age and breaks it into the five standard training zones — optionally using the Karvonen method with your resting heart rate for zones tuned to your actual fitness.
| Zone | Intensity | Range (bpm) | Feels like |
|---|---|---|---|
| Zone 1 | 50–60% | – | Very easy — warm-up, recovery |
| Zone 2 | 60–70% | – | Easy aerobic — can chat in full sentences |
| Zone 3 | 70–80% | – | Moderate — short phrases only |
| Zone 4 | 80–90% | – | Hard — threshold effort |
| Zone 5 | 90–100% | – | Maximum — seconds to a few minutes |
Maximum Heart Rate — Two Formulas
Your true max heart rate can only be measured in a maximal-effort test, but two formulas estimate it from age:
- Classic: 220 − age (simple, famous, rough — individual error of ±10–12 bpm is normal)
- Tanaka (2001): 208 − 0.7 × age (fits large study data better, especially for older adults)
Worked example (verified): at age 30, classic max = 190 bpm, Tanaka = 187 bpm. Zone 2 (60–70% of classic max) = 114–133 bpm — the endurance-building band. This calculator is part of our Health Calculators collection.
The Karvonen Upgrade
Percentages of max HR ignore how fit your heart already is. The Karvonen method uses heart-rate reserve — max minus resting — and adds your resting rate back: target = rest + %(max − rest). A fit person (resting 50) and a beginner (resting 80) with the same max get meaningfully different zones, as they should. Enter your resting HR above (measure it first thing in the morning) to switch the table to Karvonen. Pair zones with the Calories Burned Calculator for session energy, and the VO2 Max Calculator for the fitness number zones are ultimately trying to raise.
Training with the Zones
- Zone 2 is where endurance is built — most of your weekly volume belongs there, however counterintuitively slow it feels.
- Zones 4–5 are spice, not the meal: powerful adaptations, high cost — typically 10–20% of training time total.
- Talk test sanity check: full sentences = Z1–2, phrases = Z3, single words = Z4, gasping = Z5. If the table disagrees wildly with the talk test, trust the talk test and treat your max as mis-estimated.
- Medications (notably beta blockers) cap heart rate — formula zones do not apply; use perceived effort and clinician guidance.
Related Tools
- Pace Calculator — pair heart zones with running paces
- VO2 Max Calculator
- Health Calculators — the full collection
Frequently Asked Questions
What is my maximum heart rate?
Estimated as 220 − age (190 at age 30) or by Tanaka's 208 − 0.7 × age (187 at 30). Individual variation of ±10 bpm around these estimates is completely normal.
What is a good resting heart rate?
Typical adults: 60–80 bpm. Trained endurance athletes: 40–55. Consistently above 90 or below 45 (without training) is worth mentioning to a clinician.
What heart rate burns fat?
Lower zones burn a higher percentage of fat, but higher zones burn more total calories (and more total fat) per minute. Zone 2 dominates endurance training for sustainability, not magic.
What is the Karvonen formula?
Target HR = resting HR + intensity% × (max HR − resting HR). It personalizes zones using your heart-rate reserve.
Can my heart rate exceed the "max"?
If you see readings above 220 − age, the formula underestimated you — that number is a population average, not a personal ceiling. It is not dangerous by itself.
Is this heart rate calculator free?
Yes — free, instant, no sign-up. It gives fitness estimates, not medical advice; stop and consult a professional if exercise causes chest pain, severe breathlessness or dizziness.