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- Zones are percentages of your maximum heart rate: 50 to 60, 60 to 70, 70 to 80, 80 to 90 and 90 to 100 percent.
- Maximum heart rate is about 208 − 0.7 × age (Tanaka), or 220 − age in the classic formula.
- Zone 2 is 60 to 70 percent of maximum. At age 30 that is 112 to 131 beats per minute.
- Add your resting heart rate to use the Karvonen method.
How to use the heart rate zones calculator
Enter your age
Type your age in years.
Choose a maximum
In More options, pick Tanaka, the classic formula, or enter a maximum you know from a test.
Add your resting rate
Optionally enter your resting heart rate to set zones by heart rate reserve.
Read your zones
See your zone 2 range at the top and all five zones below.
How to calculate your heart rate zones
First estimate your maximum heart rate. Then multiply it by the percentages for each zone. The Karvonen method adjusts for fitness by using the gap between your maximum and resting heart rate.
Heart rate zone formulas
Maximum (Tanaka) = 208 − 0.7 × age
Maximum (classic) = 220 − age
Zone = maximum × percentage
Karvonen zone = resting + percentage × (maximum − resting)
The five zones use 50 to 60, 60 to 70, 70 to 80, 80 to 90 and 90 to 100 percent.
Worked examples
Age 30, Tanaka formula
Maximum = 208 − 21 = 187 bpm.
Zone 2 is 60 to 70 percent of 187.
Age 30, classic formula
Maximum = 220 − 30 = 190 bpm.
The classic formula gives a slightly higher maximum at this age.
Age 30, resting heart rate 60 (Karvonen)
Heart rate reserve = 187 − 60 = 127.
60 + 0.6 × 127 = 136 and 60 + 0.7 × 127 = 149.
Age 40, Tanaka formula
Maximum = 208 − 28 = 180 bpm.
Zones fall as maximum heart rate falls with age.
The five heart rate zones
What each zone feels like
Effort levels.
The talk test is a handy way to check your zone without a monitor.
Where a heart rate zones calculator helps
Zone 2 training
Find the easy range many runners and cyclists use for base training.
Gym cardio
Set a target range for the treadmill or bike.
Walking
Check if your walk is light or moderate.
More tools
Convert steps with the steps to miles calculator.
Maximum heart rate formulas are averages and can be off by 10 beats per minute or more for one person. Some medicines and heart conditions change heart rate. If you take heart medicine or have a heart condition, ask your doctor before you train by heart rate.
Heart rate zones calculator FAQ
What is zone 2 heart rate?
Zone 2 is the easy aerobic range, about 60 to 70 percent of maximum heart rate. At age 30 with the Tanaka formula it is 112 to 131 bpm.
How do I calculate my zone 2 heart rate?
Estimate your maximum heart rate, then multiply by 0.6 and 0.7. With a resting heart rate, use the Karvonen method instead.
Is 220 minus age accurate?
It is a rough average. The Tanaka formula, 208 − 0.7 × age, is often a little closer for adults, but both can be off for an individual.
What is the Karvonen method?
It sets zones from your heart rate reserve, which is maximum minus resting heart rate, so zones reflect your fitness.
What is 180 minus age?
A rule of thumb some coaches use as the upper limit for easy aerobic training. It is shown as a quick check.
How do I know my maximum heart rate?
The only accurate way is a supervised maximal test. Formulas are estimates.