What are heart-rate zones for?

They help monitor exercise intensity using heart rate. Lower zones suit recovery and endurance, while higher zones represent more intense work.

Is resting heart rate required?

No. Without it, zones use percentages of estimated maximum heart rate. Entering it enables a more personal estimate with the Karvonen heart-rate reserve method.

How should I measure resting heart rate?

Ideally count your pulse for one minute after waking and before getting out of bed. An average across several mornings can be more representative.

Is estimated maximum heart rate exact?

No. Age-based equations describe population averages, and an individual's true maximum can differ.

What is the difference between Tanaka and 220 − age?

220 − age is a common, simple estimate. Tanaka was developed from broader adult data. Both remain estimates and can differ from your actual maximum heart rate.

Can I use the result while taking medication?

Some medicines alter heart rate. If you have a heart condition or take medication affecting pulse, determine target zones with a healthcare professional.

Tools/❤️ Health/Heart Rate Zones Calculator

Heart Rate Zones Calculator

Calculate five personal training heart-rate zones from your age and optional resting heart rate.

Version 1.0 · Last Updated: August 6, 2026 · Maintained by ToolLarder

Age

Maximum Heart Rate Formula

Tanaka provides a more recent estimate; the classic formula is available for quick comparison.

Resting Heart Rate (optional)

For a consistent reading, count your pulse for one minute in the morning before getting out of bed.

Estimated Maximum Heart Rate

— bpm

Enter your details to see the zones.

Your training zones will appear here.

These values are general estimates. If you have a heart condition or take medication that affects heart rate, set exercise targets with a healthcare professional.

Heart Rate Zones Calculator

Frequently Asked Questions