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Heart Rate Zone Calculator

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Your maximum heart rate is roughly 208 − 0.7 × your age (the Tanaka formula, more accurate than the classic 220 − age). Training zones are percentages of that maximum: Zone 2 (60–70%) builds endurance at an easy, conversational pace, while Zones 4–5 are for hard intervals. Add your resting heart rate for more personal zones.

To find your resting heart rate, count your pulse for 60 seconds just after waking, before getting up.

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Results are estimates for general information, not medical advice. Talk to a doctor or other qualified professional about your health.

Maximum heart rate formulas

Classic: Max HR = 220 − age Tanaka: Max HR = 208 − 0.7 × age (used here) Karvonen: zone HR = resting + (max − resting) × intensity

The Tanaka formula comes from an analysis of 351 studies and fits real measurements better than 220 − age, especially for people over 40. Both are averages, though: an individual's true maximum can be 10–15 beats higher or lower. If you've measured your maximum in a supervised test or a hard race, enter it for the most accurate zones.

The five training zones

  • Zone 1 (50–60%): very light. Warm-ups, cool-downs and active recovery.
  • Zone 2 (60–70%): easy and sustainable for hours. You can hold a conversation. It builds the aerobic engine, and many coaches recommend that most training (around 80%) happens here.
  • Zone 3 (70–80%): "comfortably hard" tempo work.
  • Zone 4 (80–90%): hard threshold efforts, raising the speed you can sustain.
  • Zone 5 (90–100%): maximum effort for short intervals only.

Why use your resting heart rate?

The Karvonen method uses your heart rate reserve (the gap between resting and maximum). Two people of the same age can have resting rates of 50 and 80 bpm; Karvonen gives the fitter person appropriately higher zones. Measure your resting rate on a few mornings and use the average.

Using the zones

  • A chest strap is the most accurate way to track heart rate during exercise; wrist sensors can lag during intervals.
  • Heart rate rises in heat, when you're dehydrated, stressed or short of sleep, so go by feel on those days.
  • The "talk test" is a good check: full sentences in Zone 2, a few words in Zone 4.

If you're new to exercise, have a heart condition, or take medicines such as beta blockers, check with a doctor before training at high intensities.

Sources

Frequently asked questions

What is my maximum heart rate?

Roughly 208 − 0.7 × your age. At 35 that’s about 184 beats per minute.

What heart rate is Zone 2?

60–70% of your maximum heart rate. For a 35-year-old that’s about 110–128 bpm without resting-rate adjustment.

Is 220 minus age accurate?

It’s a rough average. The Tanaka formula (208 − 0.7 × age) is more accurate, but individuals still vary by 10–15 beats.

What is the Karvonen formula?

It calculates zones from your heart rate reserve: resting HR + (max HR − resting HR) × intensity.

What is a good resting heart rate?

Between 60 and 100 bpm is normal for adults; fit people often have 40–60 bpm.

Last updated October 2026 · More health & fitness calculators