Heart Rate Zones Calculator
Estimate training heart rate zones using age and optional resting heart rate. Informational only.
Informational only (not medical advice). Heart rate targets vary by fitness, medication, and health. Privacy: runs locally in your browser. No inputs are stored or sent to a server.
How it works
This tool estimates Max HR from age, then builds training zones. If you provide resting HR, it can also compute zones using Heart Rate Reserve (HRR).
- Max HR (Tanaka): 208 − 0.7 × age
- Percent of Max HR: zone = MaxHR × %
- Karvonen (HRR): zone = RestHR + (MaxHR − RestHR) × %
Zones shown use a common 5-zone model: Z1 50–60%, Z2 60–70%, Z3 70–80%, Z4 80–90%, Z5 90–100%.
Examples
- Age 30 → Max HR ≈ 187 bpm (estimate), zones computed from that value
- Age 30 + Resting HR 60 → HRR zones are usually lower at the bottom end vs Max-only zones
FAQ
- What does this heart rate calculator do?
It estimates your maximum heart rate (Max HR) and training zones. It supports two common approaches: percent of Max HR and Heart Rate Reserve (Karvonen) using resting heart rate.
- Which max heart rate formula is used?
This tool uses the Tanaka equation: Max HR ≈ 208 − 0.7 × age. It is an estimate and can vary by individual.
- Do I need resting heart rate?
Resting heart rate is optional. If you provide it, the calculator can estimate Heart Rate Reserve zones (Karvonen), which many people find more personalized than Max-HR-only zones.
- Are these zones medical advice?
No. These are training estimates for informational use. If you have heart conditions or symptoms, consult a clinician before using heart-rate-based training targets.
- Is my data stored?
No. All calculations run locally in your browser. Inputs are not stored or sent to a server.