Heart Rate Zone Calculator
Get your five heart rate zones in beats per minute, from your age or your real maximum, and make them personal with your resting heart rate.
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Training paces are only useful inside a plan. A running coach builds the weeks, the long runs and the taper for your race.
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Example
A 35-year-old with a resting heart rate of 55 has an estimated max of 184 bpm. Zone 2 with Karvonen runs from 132 to 145 bpm.
Method and formula
Max heart rate is estimated with Tanaka (208 − 0.7 × age) unless you enter it. Zones are 50 to 60, 60 to 70, 70 to 80, 80 to 90 and 90 to 100 % of max, or of heart rate reserve (max − rest) when resting heart rate is given (Karvonen).
Limits
- Age formulas carry a standard error of about 10 bpm; a measured max is far better.
- Heart rate lags effort and rises with heat and fatigue. Estimates do not replace a medical evaluation.
FAQ
What is zone 2 heart rate?
60 to 70 % of max heart rate (or of heart rate reserve): a conversational effort that builds aerobic base.
How do I find my real max heart rate?
The highest value seen in a hard race finish or a supervised test. Never attempt a max test without medical clearance if you have risk factors.
Free educational tool. Body composition, calorie and heart rate values are estimates from published formulas, not medical measurements. They do not replace a professional assessment. No weight-loss recommendation is intended for people under 18.