Heart Rate Zone Calculator

Compare 4 science-based heart rate formulas in one calculator

Uses gender-specific formulas and optional resting heart rate for more personalized results than basic age-only calculators. Free, instant, and 100% private.

⚡ Instant results🧠 Science-based formulas🔒 100% private🆓 Free forever
The 5 heart rate training zones: Zone 1 (50–60%), Zone 2 (60–70%), Zone 3 (70–80%), Zone 4 (80–90%), Zone 5 (90–100%) of maximum heart rate.
Visual overview of the five heart rate training zones as percentages of maximum heart rate.

Quick Answer: How to calculate heart rate zones

Enter your age to instantly calculate all five heart rate zones. The calculator uses Tanaka (men), Gulati (women), and Karvonen when a resting heart rate is provided.

Find your Zone 2 and full training zones in seconds.

Calculate Your Heart Rate Zones

Disclaimer: This calculator is for informational purposes only and does not provide medical advice. Always consult with a healthcare professional before starting any new exercise program.

What Is a Heart Rate Zone?

A heart rate zone is a defined range of heartbeats per minute (bpm) that corresponds to a specific exercise intensity. There are five zones, numbered 1 through 5, each calculated as a percentage of your maximum heart rate (max HR). Zone 1 (50–60% max HR) is the lightest, while Zone 5 (90–100%) is all-out effort.

  • •Zones are used to target different energy systems and training adaptations
  • •Lower zones (1–2) build aerobic base and burn fat efficiently
  • •Higher zones (4–5) improve speed, power, and VO₂max
  • •Most smartwatches (Garmin, Apple Watch, Polar) use this same 5-zone model

This calculator estimates your zones from your age and optional resting heart rate using gender-specific formulas validated in peer-reviewed research. For a deep dive, see our complete guide to heart rate zones.

What Is Zone 2 Heart Rate?

Zone 2 heart rate is 60–70% of your maximum heart rate — the intensity where you can hold a full conversation while exercising. It is the most important zone for building aerobic base, improving fat oxidation, and stimulating mitochondrial biogenesis. A 30-year-old man with a max HR of 187 bpm (Tanaka) has a Zone 2 range of approximately 112–131 bpm.

🔥 Fat burning

Highest percentage of calories from fat oxidation

🧬 Aerobic base

Builds mitochondria and cardiovascular efficiency

💬 Talk test

You can hold a full conversation at this intensity

Zone 2 is the intensity most endurance programs use to build mitochondrial adaptation and aerobic base. It's the foundation of the 80/20 polarized method and a key component in evidence-based fat loss.

→ Age-specific Zone 2 tables, running vs cycling differences, and weekly plans in our Zone 2 Heart Rate Training Guide.

Heart Rate Zones Explained

Most training programs — and devices from Garmin, Polar, and Apple Watch — use a five-zone model:

The five heart rate training zones with percentage ranges, perceived effort, and primary training benefit
Zone% Max HRFeelPrimary Benefit
Zone 150–60%Very easyRecovery, warm-up
Zone 260–70%ConversationalAerobic base, fat oxidation
Zone 370–80%ModerateTempo endurance
Zone 480–90%HardLactate threshold
Zone 590–100%All-outVO₂max, peak power

Each zone trains different energy systems and produces distinct adaptations. For a detailed breakdown, see our complete guide to heart rate zones.

Max Heart Rate Formulas

Your max HR is the foundation of all zone calculations. Three validated formulas exist:

Comparison of Fox, Tanaka, and Gulati maximum heart rate formulas with equations and recommended use
FormulaEquationBest For
Fox220 − ageHistorical reference only
Tanaka208 − 0.7 × ageAdults over 40 (18,712 participants)
Gulati206 − 0.88 × ageWomen (5,437 participants)

All formulas carry ±10–15 bpm uncertainty. Compare results side by side with our max heart rate calculator.

Karvonen Method

The Karvonen method calculates heart rate training zones using your heart rate reserve (HRR = max HR − resting HR). Unlike simple percentage-based methods, it accounts for your fitness level through resting heart rate. The formula is: Target HR = Resting HR + (Intensity% × HRR).

Formula:

Target HR = Resting HR + (Intensity% × HRR)

Enter your resting heart rate in the calculator above to activate Karvonen zones. For worked examples, see our Karvonen method guide.

Heart Rate Zones for Running vs Cycling vs Swimming

Your zone ranges in bpm are the same regardless of activity — but your heart rate response at a given effort varies significantly between sports.

Running

  • • Highest HR at given effort
  • • Weight-bearing raises demand
  • • Easy pace = Zone 2
  • • Tempo pace = Zone 3–4

Cycling

  • • 5–10 bpm lower than running
  • • Seated position reduces demand
  • • Zone 2 = easy spin for hours
  • • Power meters complement HR

Swimming

  • • 10–15 bpm lower than running
  • • Horizontal + water pressure
  • • Subtract 10 bpm from land zones
  • • Harder to measure mid-swim

→ Cyclists: see our cycling heart rate zones guide for sport-specific zone tables and power vs HR analysis.

80/20 Polarized Training

Dr. Stephen Seiler's research shows world-class endurance athletes consistently train 80% in Zones 1–2 and 20% in Zones 4–5, largely avoiding the moderate "gray zone" (Zone 3).

Why Zone 3 is minimized

Too stressful for quick recovery, not intense enough for elite-level adaptations. The result: chronic fatigue without proportional performance gains.

→ Weekly plan examples in our 80/20 polarized training guide.

Common Mistakes When Training by Heart Rate

Training too hard on easy days

Zone 2 should feel almost too easy. Most recreational athletes drift into Zone 3 on recovery days, accumulating fatigue without proportional benefit.

Using the wrong formula

Using the old Fox reference (220 − age) puts most zones 5–10 bpm too high, especially for women. Use gender-appropriate formulas — Gulati for women — for accurate ranges.

Ignoring environmental factors

Heat, humidity, altitude, and caffeine all affect HR. On hot days, your Zone 2 pace will be slower. Trust the bpm target, not the pace.

Trusting wrist HR at high intensity

Optical wrist monitors struggle during intervals and strength training. For Zone 4–5 work, a chest strap is significantly more reliable.

Treating formulas as absolutes

Max HR formulas have ±10–15 bpm uncertainty. The only way to know your true max HR is a supervised maximum effort test.

Heart Rate Monitor Accuracy: Wrist vs Chest Strap

Wrist monitors

Accurate for Zone 1–2 steady-state cardio (±5 bpm). Lag behind actual HR by 30–60 seconds. Fine for easy runs and rides.

Chest straps

Near-ECG accuracy (±1–2 bpm) with instant response. Essential for Zone 4–5 interval work and race efforts.

When to Consult a Medical Professional

These are training estimates, not medical advice. Talk to a qualified health professional before starting or changing a training program, and especially if you:

  • •Have been sedentary for an extended period and are over 40
  • •Have a history of heart disease, high blood pressure, or stroke
  • •Experience chest pain, palpitations, or dizziness during exercise
  • •Have diabetes or conditions affecting cardiovascular function
  • •Are pregnant or postpartum
  • •Take medications that affect heart rate (e.g., beta-blockers)

Explore Training Guides & Calculators

Heart Rate Zones Explained

Complete guide to all five training zones — what they are, how to calculate them, and when to use each one.

Zone 2 Heart Rate Guide

Mitochondria, fat oxidation, by-age tables, and running vs cycling differences.

Max Heart Rate Calculator

Compare Fox, Tanaka, and Gulati formulas side by side.

Fat Burning Zone Calculator

Find your optimal fat oxidation range for endurance and metabolic health.

Cycling Heart Rate Zones

Sport-specific zones, sweet spot training, and power vs HR analysis.

80/20 Polarized Training

Dr. Seiler's research, zone distribution, and weekly training examples.

Karvonen Method Explained

Heart rate reserve formula, worked examples, and who benefits most.

Beginners Guide

New to HR training? Simple weekly plan and the only two zones you need.

Zone 2 & Fat Loss

Is Zone 2 best for fat loss? What the science says about fat-burning zone vs total calories.

Calculate Your Zones (Step-by-Step)

Manual calculation guide using %MHR and Karvonen methods.

Resting vs Max Heart Rate

What each metric means and why heart rate reserve matters for zone accuracy.

Browse all training guides →

Frequently Asked Questions

View all frequently asked questions →

Reviewed Based on Peer-Reviewed Exercise Physiology Research

All content on this site is based on peer-reviewed exercise physiology research. We do not provide medical advice.

  • • Gulati, M. et al. (2010). Heart rate response to exercise stress testing in asymptomatic women. Circulation, 122(2), 130–137. DOI
  • • Tanaka, H., Monahan, K.D., & Seals, D.R. (2001). Age-predicted maximal heart rate revisited. JACC, 37(1), 153–156. DOI
  • • Seiler, S. (2010). What is Best Practice for Training Intensity and Duration Distribution? IJSPP, 5(3), 276–291.
  • • San Millán, I. & Brooks, G.A. (2018). Assessment of metabolic flexibility. Sports Medicine, 48(2), 467–479.

Heart Rate Zone Calculator

Calculate your maximum heart rate and all five training zones (recovery, endurance, aerobic, threshold, maximum) using science-based formulas (Tanaka, Gulati, Gellish, Nes, with Fox as reference). Free, instant, and private — all calculations run in your browser.

Quick Answer: What should my heart rate zones be?

Your training zones are percentages of your estimated maximum heart rate, and the percentages are the same for everyone. For a 40-year-old man, the Tanaka estimate gives an HRmax of about 180 bpm: Zone 1 90–108 bpm (50–60%), Zone 2 108–126 bpm (60–70%), Zone 3 126–144 bpm (70–80%), Zone 4 144–162 bpm (80–90%) and Zone 5 162–180 bpm (90–100%). For a 40-year-old woman the Gulati estimate gives about 171 bpm, putting Zone 2 at 103–120 bpm.

Estimated Zone 2 (easy aerobic) at 60–70% of estimated maximum heart rate, by age. Men use Tanaka (208 − 0.7 × age); women use Gulati (206 − 0.88 × age). Values are population estimates, not measured maximums.
Age Est. HRmax, men (Tanaka) Zone 2 (easy aerobic) bpm, men Est. HRmax, women (Gulati) Zone 2 (easy aerobic) bpm, women
20194116–136188113–132
25191115–134184110–129
30187112–131180108–126
35184110–129175105–123
40180108–126171103–120
45177106–124166100–116
50173104–12116297–113
55170102–11915895–111
60166100–11615392–107
6516398–11414989–104
7015995–11114486–101

Why the men's and women's columns differ: the zone percentages are identical for both — 60–70% of HRmax is Zone 2 regardless of sex. Only the equation used to estimate HRmax differs: Tanaka (208 − 0.7 × age) is used for men and Gulati (206 − 0.88 × age), derived from a study of 5,437 women, is used for women. Because Gulati declines faster with age, the two estimates are close in the twenties and diverge by roughly 10 bpm by age 60. That gap reflects the study population each equation came from, not a different physiological zone model — and individual variation (±10–12 bpm) is larger than the difference between the formulas.

How to read these numbers: they are estimated maximum heart rates from age-based equations, not measured maximums. Individual HRmax varies by roughly ±10–12 bpm around any age prediction, so treat the bands as a starting range and adjust using perceived effort or a supervised maximum-effort test. Percent-of-HRmax zones are used here; Karvonen (heart-rate-reserve) zones are only shown once you enter a known resting heart rate.

Method: percentage of estimated HRmax. Formulas: Tanaka et al. 2001 (men), Gulati et al. 2010 (women). Last reviewed . Educational information only — not medical advice.

Heart Rate Zones (reference: age 30, HRmax ≈ 187 bpm, Tanaka)

Zone Name % HRmax BPM (age 30) Primary use
1Recovery50–60%94–112Warm-up, recovery, active rest
2Endurance60–70%112–131Aerobic base, fat oxidation
3Aerobic70–80%131–150Tempo, aerobic capacity
4Threshold80–90%150–168Lactate threshold intervals
5Maximum90–100%168–187VO₂ max, neuromuscular power

What Each Zone Feels Like (Talk Test)

Maximum Heart Rate Formulas

No formula is universally “correct.” The only way to know your true HRmax is a supervised maximum-effort test.

Frequently Asked Questions

How accurate are heart rate calculators?

Formula-based calculators typically estimate HRmax within ±10–15 bpm. They are accurate enough to structure training for recreational athletes but not a substitute for a supervised max test.

What is the Karvonen method?

Karvonen uses heart rate reserve (HRR = HRmax − HRrest). Target HR = HRrest + (Intensity% × HRR). It personalises zones by accounting for resting heart rate.

Should I use different zones for cycling vs running?

Your bpm targets stay the same, but heart rate response differs by sport. Cycling HR is typically 5–10 bpm lower than running at equivalent perceived effort due to the seated position.

Is Zone 2 the best zone for fat loss?

Zone 2 maximises the percentage of calories from fat, but higher intensities burn more total calories per minute. Long-term fat loss is driven by total weekly energy balance.

Privacy

All calculations run in your browser. No age, heart rate, or personal data is sent to or stored on our servers.

Limitations

Zone estimates from age-based formulas carry ±10 bpm uncertainty, because HRmax varies substantially between individuals of the same age. Medication that affects heart rate (for example beta-blockers) makes percentage-of-HRmax targets unreliable. These are training estimates, not medical advice — anyone who needs individual medical guidance should use a qualified health professional.

Disclaimer: This calculator is for informational purposes only and does not provide medical advice. Always consult with a healthcare professional before starting any new exercise program.