Heart Rate Zone Calculator
Calculate your maximum heart rate and all five training zones (recovery, endurance, aerobic, threshold, maximum) using science-based formulas (Fox, Tanaka, Gellish, Nes, Gulati). Free, instant, and private — all calculations run in your browser.
Heart Rate Zones (reference: age 30, HRmax ≈ 190 bpm)
| Zone |
Name |
% HRmax |
BPM (age 30) |
Primary use |
| 1 | Recovery | 50–60% | 95–114 | Warm-up, recovery, active rest |
| 2 | Endurance | 60–70% | 114–133 | Aerobic base, fat oxidation |
| 3 | Aerobic | 70–80% | 133–152 | Tempo, aerobic capacity |
| 4 | Threshold | 80–90% | 152–171 | Lactate threshold intervals |
| 5 | Maximum | 90–100% | 171–190 | VO₂ max, neuromuscular power |
What Each Zone Feels Like (Talk Test)
- Zone 1 · Recovery: You can sing.
- Zone 2 · Endurance: You can hold a full conversation.
- Zone 3 · Aerobic: Speaking becomes noticeably harder.
- Zone 4 · Threshold: Only short phrases of a few words.
- Zone 5 · Maximum: Almost impossible to speak.
Maximum Heart Rate Formulas
- Fox (1971): HRmax = 220 − age. Simple, widely used, but ±10–12 bpm variability.
- Tanaka (2001): HRmax = 208 − 0.7 × age. Based on 18,712 participants, more accurate for adults over 40.
- Gellish (2007): HRmax = 207 − 0.7 × age. Developed on regularly active adults.
- Nes / HUNT (2013): HRmax = 211 − 0.64 × age. Norwegian HUNT Fitness Study on 3,320 healthy adults.
- Gulati (2010): HRmax = 206 − 0.88 × age. Developed on 5,437 women; recommended for female users.
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. If you have a heart condition, are on medication that affects heart rate (e.g. beta-blockers), or are new to exercise, consult a qualified professional before using these zones for training.
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