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Heart Rate Zones Calculator

Maximum heart rate from age with three formulas, resting heart rate, and five training zones two ways.

Maximum heart rate and training zones

Maximum heart rate: —
Heart rate reserve: —
Reserve method: —
Zones are estimates for general information and not medical advice. Check with a doctor before hard training.

How to use the Heart Rate Zones Calculator

  1. Enter your age and your resting heart rate.
  2. Pick the maximum heart rate formula you prefer.
  3. Compare the zones by percentage of maximum and by the reserve method.

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Frequently Asked Questions

Common questions about the free online heart rate zones calculator.

Enter your age and pick a formula. The tool uses 220 minus age, 208 minus 0.7 times age, or the Gulati women's formula.
Tanaka and Gulati are usually closer for adults. All three are estimates for general information and not medical advice.
Zone 1 is 50 to 60 percent of maximum, zone 2 is 60 to 70, zone 3 is 70 to 80, zone 4 is 80 to 90 and zone 5 is 90 to 100.
Karvonen uses heart rate reserve, which is maximum heart rate minus resting heart rate, then adds a percentage back to resting.
The percentage of maximum method ignores resting heart rate, so it gives lower targets than the Karvonen reserve method.
Enter your pulse when fully rested, ideally measured just after waking, since resting heart rate changes the reserve figures.
Most endurance training sits in zones 2 and 3, with zones 4 and 5 used sparingly. Ask a coach or doctor about your own plan.
Yes. They are an estimate for general information and not medical advice, and a lab test is more accurate than any formula.

Last updated: October 10, 2026