Heart Rate Zone Calculator | Free Workout Tools

Q: What is maximum heart rate?

The upper limit of your heart rate per minute as exercise intensity rises. Age-based formulas are commonly used; this tool offers the Tanaka formula (208 − 0.7 × age) and the classic formula (220 − age).

Q: What is the Karvonen method?

A way of setting target heart rate using heart rate reserve (max HR − resting HR). Target HR = (max HR − resting HR) × intensity % + resting HR. The zones reflect your personal fitness level.

Q: Which zone is best for burning fat?

Zone 2 (60–70%) is commonly called the fat-burning zone. However, total calories burned rise with intensity, so for weight loss the key is accumulating volume at a sustainable intensity.

Q: How do I measure my resting heart rate?

Count your pulse for one minute in the morning before getting out of bed. Averaging a few days gives a stable value.

Q: How accurate are the results?

They are estimates; actual maximum heart rate varies by roughly ±10 bpm between individuals. They do not apply if you take medication that affects heart rate. Consult a doctor if you have a heart condition.

Enter your numbers

Age

yrs

Resting heart rate (optional — measured just after waking)

bpm

Max heart rate formula

Tanaka (recommended) 208 − 0.7 × age (2001, more accurate) Classic 220 − age (simple, widely known)

Estimated maximum heart rate

—

Everything is calculated on your device — nothing is sent anywhere

How to use the Heart Rate Zone Calculator

Heart rate zones are an objective way to manage cardio intensity. Instead of training by feel, setting intensity by heart rate lets you reliably hit the right load for your goal — fat burning, endurance, or speed. This tool calculates your estimated maximum heart rate and five target zones from your age.

How to use this tool

Enter your age and calculate — you get zones based on % of maximum heart rate. If you also enter your resting heart rate (your one-minute pulse taken right after waking), the tool switches to the Karvonen method (heart rate reserve), which reflects your personal fitness level.

How to use each zone

Zones 1–2 (50–70%) suit warm-ups, fat-burning and long easy cardio. Zone 3 (70–80%) builds your aerobic base. Zones 4–5 (80–100%) are for threshold work and high-intensity intervals. If you are new to cardio, aim to hold Zone 2 comfortably for longer periods first.

Tips

A heart-rate monitor (chest strap or optical watch) makes zone training much easier. Check calories burned with the Calories Burned Calculator and your daily total with the TDEE Calculator.

Glossary & FAQ

What is maximum heart rate?

The upper limit of your heart rate per minute as exercise intensity rises.

Measuring it directly requires a stress test, so age-based formulas are commonly used. This tool offers the more accurate Tanaka formula (208 − 0.7 × age) and the widely known classic formula (220 − age).

What is the Karvonen method?

A way of setting target heart rate using your heart rate reserve (HRR = max HR − resting HR).

Formula: Target HR = (max HR − resting HR) × intensity % + resting HR

Because resting heart rate reflects fitness level, the zones fit you better than % of max alone.

Which zone is best for burning fat?

Zone 2 (60–70%) is commonly called the "fat-burning zone", where fat provides a larger share of energy.

However, total calories burned rise with intensity, so for weight loss the key is accumulating volume at an intensity you can sustain.

How do I measure my resting heart rate?

Count your pulse at your wrist or neck for one minute in the morning before getting out of bed (or 30 seconds × 2).

Averaging a few days gives a stable value. A heart-rate watch can also show your sleeping/waking values.

How accurate are the results?

They are estimates. Actual maximum heart rate varies by roughly ±10 bpm between individuals.

The formulas do not apply if you take medication that affects heart rate (such as beta blockers). If you have a heart condition or are new to exercise, consult a doctor and start at an easy intensity.

Formulas & references
・Tanaka H, Monahan KD, Seals DR. (2001). Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology, 37(1), 153–156.
・Karvonen MJ, Kentala E, Mustala O. (1957). The effects of training on heart rate. Annales Medicinae Experimentalis et Biologiae Fenniae, 35(3), 307–315.
・American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription.

Please note
Results are estimates based on prediction formulas; actual maximum heart rate and appropriate intensity vary between individuals. If you have a heart condition or high blood pressure, take medication that affects heart rate, or are pregnant, consult a doctor before choosing exercise intensity. Stop immediately if you feel chest pain or severe dizziness during exercise.

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