CalcFitLab

Published by the team behind Trainera, which we mention on our calculators and articles; see our methodology.

Heart Rate Zone Calculator

Max heart rate and five training zones from your age.

Measure on waking, before getting up.

Max heart rate

184 bpm

Tanaka formula (208 - 0.7 x age) · 220 - age: 185 bpm

ZoneRange (bpm)
Zone 1 - Recovery (50-60%)92 - 110
Zone 2 - Endurance (60-70%)110 - 128
Zone 3 - Tempo (70-80%)128 - 147
Zone 4 - Threshold (80-90%)147 - 165
Zone 5 - Maximum (90-100%)165 - 184

Add your resting heart rate for more personal zones.

Reviewed by the CalcFitLab Editorial TeamUpdated 2026-08-01Read our methodology

How the heart rate zone calculator works

Your maximum heart rate is the highest number of beats per minute your heart reaches during all-out effort. It falls with age, and training zones are set as percentages of it, so the estimate matters.

This calculator uses the Tanaka equation, 208 - 0.7 x age, published in the Journal of the American College of Cardiology in 2001 from a meta-analysis of 351 studies and 18,712 people. It is more accurate for adults over 40 than the older 220 - age rule, which is shown for comparison.

If you enter your resting heart rate, the zones use the Karvonen method: each zone is a percentage of your heart-rate reserve (max minus resting) added back on top of your resting rate. This fits fitter people with low resting rates better than plain percentages of max.

  • Formula estimates can be 10 or more beats off for an individual. A supervised maximal test or a hard field test gives your true maximum.
  • Zone 2 (60-70%) is the classic easy aerobic zone for building endurance. Most weekly training time for endurance athletes sits in zones 1 and 2.
  • Beta blockers and some other medicines lower heart rate. If you take them, ask your doctor which intensity guide to use.

Related guides

Frequently asked questions

With the Tanaka formula, a 30-year-old has an estimated maximum of 187 bpm, a 40-year-old 180 bpm, a 50-year-old 173 bpm and a 60-year-old 166 bpm.
220 - age was never derived from a large study, and it underestimates maximum heart rate in older adults. Tanaka's 208 - 0.7 x age came from 18,712 people and fits a wider age range.
Count your pulse for 60 seconds right after waking, before you get up, on three mornings and take the average. Most adults sit between 60 and 100 bpm; trained endurance athletes are often lower.

Further reading on Trainera

In-depth guides from Trainera, the coaching app that sponsors this site.