Heart Rate Training Zones Calculator
Calculate your five training heart rate zones based on age and resting heart rate.
Uses the Karvonen method for personalized zones.
How Heart Rate Training Zones Are Calculated
Heart rate zones define exercise intensity ranges, each producing different physiological adaptations. They are calculated as percentages of your Maximum Heart Rate (MHR).
Maximum Heart Rate Formula:
The most common estimate:
MHR = 220 − Age
More accurate (Tanaka formula):
MHR = 208 − (0.7 × Age)
Five Training Zones (% of MHR):
| Zone | Name | % MHR | Purpose |
|---|---|---|---|
| 1 | Recovery | 50–60% | Warm-up, recovery days |
| 2 | Fat Burn | 60–70% | Base aerobic endurance |
| 3 | Aerobic | 70–80% | Cardiovascular fitness |
| 4 | Anaerobic Threshold | 80–90% | Speed, lactate threshold |
| 5 | Maximum | 90–100% | Peak power, VO2 max |
Worked Example: 35-year-old using Tanaka formula:
- MHR = 208 − (0.7 × 35) = 208 − 24.5 = 183.5 bpm
Zone 2 (fat burn): 183.5 × 0.60 to 183.5 × 0.70 = 110–128 bpm Zone 4 (threshold): 183.5 × 0.80 to 183.5 × 0.90 = 147–165 bpm
Resting Heart Rate Context:
- Untrained adult: 70–90 bpm
- Fit adult: 55–70 bpm
- Elite endurance athlete: 35–55 bpm
Practical Tip: Zone 2 training (conversational pace) is the foundation of endurance fitness. Most athletes should spend 70–80% of training volume in Zone 2.
How we build and check this calculator
This calculator runs entirely in your browser, so the numbers you enter stay on your device. The math behind it is written by hand and tested against worked examples and standard references before the page goes live.
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