Heart Rate Zone Calculator: Target HR Zones
Free online heart rate zone calculator and web app. Find your max heart rate and your 5 training zones by age with the Tanaka, Fox, Gulati or Karvonen method. Install it on your phone like an app.
What are heart rate zones?
Heart rate zones split your effort into five ranges, each a percentage of your maximum heart rate. Training in the right zone helps you build endurance, burn fat, improve speed or recover, depending on your goal.
The 5 heart rate zones
| Zone | % of max | Effort | Typical use |
|---|---|---|---|
| Zone 1 | 50-60% | Very light | Warm-up, recovery |
| Zone 2 | 60-70% | Light | Endurance base, fat use |
| Zone 3 | 70-80% | Moderate | Aerobic fitness |
| Zone 4 | 80-90% | Hard | Threshold, speed |
| Zone 5 | 90-100% | Maximum | Sprints, VO2 max |
Max heart rate formulas
| Formula | Equation |
|---|---|
| Tanaka | 208 - 0.7 x age |
| Fox | 220 - age |
| Gulati (women) | 206 - 0.88 x age |
Karvonen method
The Karvonen method uses your heart rate reserve (max minus resting heart rate): target = (max - resting) x intensity + resting. It gives zones that fit fitter and less fit people better than a plain percentage of max.
Safety
These are estimates for healthy adults. Some medications, such as beta blockers, lower your heart rate. If you have a heart condition or feel chest pain, dizziness or unusual breathlessness, stop and talk to a doctor.
What to do next
See how many calories your workouts burn with the Calories Burned Calculator, plan your intake with the TDEE and Calorie calculators, set a target date with the Weight Loss Calculator, and check your BMI. Or browse all free tools.
Frequently asked questions
What is my maximum heart rate?
Your maximum heart rate is the highest number of beats per minute your heart can reach during hard exercise. A common estimate is 208 minus 0.7 times your age (Tanaka), or 220 minus your age (Fox).
What are the 5 heart rate zones?
Zone 1 is very light (50-60% of max), Zone 2 light (60-70%), Zone 3 moderate (70-80%), Zone 4 hard (80-90%) and Zone 5 maximum effort (90-100%). Each zone trains a different part of your fitness.
What is the Karvonen formula?
Karvonen uses your heart rate reserve, which is max heart rate minus resting heart rate. Target heart rate = (max - resting) x intensity % + resting. It personalizes zones if you know your resting heart rate.
Which heart rate zone burns the most fat?
Zone 2 uses the highest share of fat as fuel, but higher zones burn more total calories per minute. For weight loss, total weekly calories and consistency matter most, so mix easy and harder sessions.
How accurate is an age-based max heart rate?
It is an estimate. Individual max heart rates can differ from the formula by about 10 beats per minute or more. A supervised fitness test gives your true max.
How do I measure my resting heart rate?
Check your pulse for 60 seconds right after waking up, before getting out of bed or drinking coffee. Repeat for a few mornings and use the average.
Disclaimer: This calculator gives estimates for general information only and is not medical advice. Consult a doctor before starting a new exercise program.
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