How do I find my heart rate training zones?

Enter your Age and Resting heart rate, and pick a Max HR formula. The tool shows your estimated max heart rate and five zones in bpm, using the Karvonen heart-rate-reserve method.

What is the difference between the Tanaka and the 220 minus age formula?

Tanaka estimates max heart rate as 208 minus 0.7 times age. Classic is 220 minus age. For a 30-year-old that gives 187 and 190 bpm. Both are population averages and can be off by 10 to 20 bpm.

How do I measure my resting heart rate?

Check your pulse first thing in the morning before getting out of bed, then enter the bpm in Resting heart rate. The tool accepts values above 25 and below 120 bpm.

What percentage of heart rate reserve does each zone cover?

Zone 1 is 50 to 60 percent, Zone 2 60 to 70, Zone 3 70 to 80, Zone 4 80 to 90 and Zone 5 90 to 100. Each is applied to max HR minus resting HR, then added to resting HR.

How can I check which zone my current heart rate is in?

Enter a number in Current heart rate (optional). The tool says which zone it falls in, or notes if it is below Zone 1 or above your estimated max. Copy zones copies all ranges as text.

Yes. Every tool is free to use, with no account and no credit card. The work runs on your device rather than on our servers, which is what keeps it free to run.

Does it work on mobile?

Yes. It runs in current mobile browsers on iOS and Android, with nothing to install.

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Free Heart Rate Zone Calculator

Find your 5 training heart-rate zones from your age and resting heart rate (Karvonen method).

Runs in your browserNo sign-up, no pop-upsNo login requiredFree foreverKarvonen zones5 zones

Works offline once loaded

Calculate your maximum heart rate and the 5 training zones using the Karvonen heart-rate-reserve method — all in your browser.

Age

yrs

Resting heart rate

bpm

Max HR formula

Estimated max heart rate

187 bpm

60 bpm187 bpm

Current heart rate (optional)

bpm

Zone 1 · Recovery

50–60% · Warm-up and recovery

124–136bpm

Zone 2 · Easy / fat burn

60–70% · Builds endurance, fat burning

136–149bpm

Zone 3 · Aerobic

70–80% · Improves aerobic fitness

149–162bpm

Zone 4 · Threshold

80–90% · Raises lactate threshold

162–174bpm

Zone 5 · Maximum

90–100% · Short, hard intervals

174–187bpm

⚠️ Heart-rate formulas are population estimates and can be off by 10–20 bpm for an individual. Not medical advice — consult a doctor before intense exercise.

🔒 All figures are calculated in your browser — nothing is uploaded.

Common uses

Zone 2 TrainingFind your easy aerobic base-building zone.
Fat-Burning ZoneFind the lower-intensity fat-burn zone.
Running HR ZonesSet heart-rate zones for runs.
Cycling HR ZonesGet zones for bike training.
Max Heart RateEstimate your maximum heart rate.
Target Heart RateFind your target training range.

How It Works

Calculate your maximum heart rate and five training zones using the Karvonen heart-rate-reserve method, which factors in your resting heart rate for more personal zones. Everything is computed in your browser.