❤️Heart Rate & Training Zones Calculator

Maximum heart rate calculator and training zones

Our free heart rate calculator lets you determine your maximum heart rate (HRmax) and five training zones in seconds. Just enter your age — the calculator uses the classic formula 220 − age and the alternative Tanaka formula (208 − 0.7 × age). If you know your resting heart rate, enable the Karvonen method to get personalised ranges that account for your heart rate reserve.

Training zones — how to use them?

Each zone serves a different purpose. Zone Z1 (50–60% HRmax) is easy, regenerative effort — ideal for walks and warm-ups. Zone Z2 (60–70%) is the fat-burning zone — training here most efficiently burns fat and builds aerobic base. Zone Z3 (70–80%) improves cardiovascular fitness. Zone Z4 (80–90%) is intense training at the anaerobic threshold, building strength and speed. Finally, Zone Z5 (90–100%) consists of short, maximum intervals that raise peak power. Plan your training so the bulk of volume falls in zones Z1–Z3, with Z4–Z5 sessions making up a small percentage of your weekly plan.

Results are estimates and do not replace advice from a doctor or certified coach.

Frequently asked questions

How do I calculate my maximum heart rate?

The most common formula is HRmax = 220 − age. An alternative is the Tanaka formula: 208 − 0.7 × age, which is more accurate for active and older individuals. The calculator shows both values.

What is the Karvonen method?

The Karvonen method takes resting heart rate into account by calculating the Heart Rate Reserve (HRR = HRmax − resting HR). Zone boundaries are then set using: resting HR + percentage × HRR. This produces more personalised ranges than using a simple percentage of HRmax.

What are the heart rate training zones?

There are five zones: Z1 (50–60% HRmax) — recovery and warm-up; Z2 (60–70%) — fat burning and aerobic base; Z3 (70–80%) — aerobic endurance; Z4 (80–90%) — anaerobic threshold and strength building; Z5 (90–100%) — maximum interval effort.

Does the heart rate calculator replace medical tests?

No. The values provided are estimates based on statistical formulas. Before starting intense training, or if you have any heart condition, consult a doctor or certified coach.