Calculate your max heart rate and 5 training zones for running, cycling, and fat burning. Supports Karvonen formula, NHS guidelines, and Garmin-style zones.
A heart rate zone calculator estimates your maximum heart rate (HRmax) based on your age and gender, then divides it into 5 training zones. Each zone targets different physiological adaptations: recovery, fat burning, aerobic endurance, lactate threshold, and anaerobic capacity.
Whether you're using a Garmin watch, training for a running race, cycling intervals, or following NHS exercise guidelines, knowing your heart rate zones helps you train smarter, avoid overtraining, and reach your fitness goals more efficiently.
This calculator supports three scientifically validated methods to estimate max heart rate:
220 − Age (Most Common)
Example: Age 30 → HRmax = 220 − 30 = 190 bpm
Simple and widely used, though may overestimate HRmax in older adults and underestimate in younger athletes.
Tanaka Formula (More Accurate for Adults)
HRmax = 208 − (0.7 × Age)
Example: Age 30 → HRmax = 208 − 21 = 187 bpm
Derived from meta-analysis of 351 studies; generally more accurate across adult age ranges.
Karvonen Formula (Personalized with Resting HR)
Target HR = ((HRmax − Resting HR) × Intensity%) + Resting HR
Uses heart rate reserve for personalized zones. Requires your resting heart rate (measured upon waking). Most accurate for trained individuals.
Heart rate zones divide your max HR into intensity levels. This calculator uses the standard 5-zone model aligned with Garmin, Polar, and NHS guidance:
| Zone | % of Max HR | Name | Primary Benefit |
|---|---|---|---|
| Zone 1 | 50–60% | Recovery | Active recovery, warm-up/cool-down |
| Zone 2 | 60–70% | Endurance / Fat Burn | Builds aerobic base, burns fat efficiently |
| Zone 3 | 70–80% | Tempo / Aerobic | Improves cardiovascular efficiency |
| Zone 4 | 80–90% | Threshold / Lactate | Increases lactate threshold, race pace |
| Zone 5 | 90–100% | VO₂ Max / Anaerobic | Boosts speed, power, anaerobic capacity |
Input your age (10–100) and select Male or Female. While max HR formulas are generally gender-neutral, this helps personalize guidance.
Select 220−Age for simplicity, Tanaka for better adult accuracy, or Karvonen (with resting HR) for personalized zones.
For Karvonen calculations, check the box and enter your resting HR (measured first thing in the morning, before getting out of bed).
Your max HR and 5 training zones appear instantly. Use these BPM targets with your heart rate monitor, smartwatch, or fitness app during workouts.
Zone 2 (60–70% of max HR) is often called the "fat burning zone" because a higher percentage of calories burned come from fat stores. However, total calorie expenditure matters more for weight loss than the fuel source. For optimal results:
Remember: consistency over weeks and months yields results, not single workouts.
Age-based formulas estimate HRmax with ~±10–12 bpm accuracy for most adults. Individual variation exists due to genetics, fitness level, medications, and health conditions. For highest accuracy:
Consult your GP before starting high-intensity training, especially if you have cardiovascular risk factors.
Common questions about max heart rate, training zones, and exercise intensity.
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