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Heart rate zone calculator

Your resting heart rate and age (or measured maximum) in; five training zones in beats per minute out.

Your numbers

Maximum heart rate

Tanaka, Monahan and Seals (2001): 208 − 0.7 × age. It is an average; individuals differ by 10 beats or more.

Measured on waking, before getting up. The pre-filled value is an example.

Result

Maximum heart rate (bpm)

180

Put a second set of numbers beside this one and see the difference.

Heart rate reserve (bpm)
120
Zone 1 (50–60 %), from (bpm)
120
Zone 1 (50–60 %), to (bpm)
132
Zone 2 (60–70 %), from (bpm)
132
Zone 2 (60–70 %), to (bpm)
144
Zone 3 (70–80 %), from (bpm)
144
Zone 3 (70–80 %), to (bpm)
156
Zone 4 (80–90 %), from (bpm)
156
Zone 4 (80–90 %), to (bpm)
168
Zone 5 (90–100 %), from (bpm)
168
Zone 5 (90–100 %), to (bpm)
180

With a maximum of 180 bpm and a resting rate of 60 bpm, zone 1 is 120–132 bpm and zone 5 is 168–180 bpm.

Karvonen’s method (1957): target = resting rate + (maximum − resting) × intensity. The five zones at 50–60 to 90–100 % of the reserve are a common convention. The maximum from age is an average, not a measurement. Not medical advice; ask a doctor before hard training if you have a heart condition.

The calculator uses Karvonen’s method (1957): target = resting rate + (maximum − resting) × intensity. The zones are 50–60, 60–70, 70–80, 80–90 and 90–100% of the heart rate reserve. The maximum from age is 208 − 0.7 × age, see maximum heart rate.

Example. Age 40 gives a maximum of 180; with a resting rate of 60, the reserve is 120 and zone 1 is 120–132 bpm.

The maximum from age is an average and individuals differ widely. Not medical advice.

Last reviewed October 20, 2026 ·How pages are reviewed

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