Heart Rate Zone Calculator
Calculate your optimal training zones using three different methods
Please enter a valid age between 1 and 120.
Please enter a valid resting heart rate between 30 and 120 bpm.
Your Heart Rate Zones
Basic Method
Maximum Heart Rate: --- bpm
| Zone | Intensity | Heart Rate Range | Training Benefit |
|---|
Tanaka Method
Maximum Heart Rate: --- bpm
| Zone | Intensity | Heart Rate Range | Training Benefit |
|---|
Karvonen Method (Uses Heart Rate Reserve)
Maximum Heart Rate: --- bpm
| Zone | Intensity | Heart Rate Range | Training Benefit |
|---|
About Heart Rate Training Zones
Heart rate zones are personalized ranges that help guide the intensity of your workouts. Each zone corresponds to a specific percentage of your maximum heart rate and provides different training benefits.
The three calculation methods provided above may give different results:
- Basic Method (220 - Age): The simplest and most widely known formula, but may be less accurate for some individuals.
- Tanaka Method (208 - 0.7 × Age): A more recent formula that may be more accurate, especially for older adults.
- Karvonen Method: Considered the most personalized approach as it factors in your resting heart rate to calculate heart rate reserve.
For most accurate results, consider getting your maximum heart rate professionally tested.
