Heart Rate Zones Calculator
Free heart rate zones calculator. Find your max heart rate (Tanaka or 220-age) and training zones 1-5 — for endurance, fat-burn, tempo, and VO2 max work.
Quick answer
Max HR ≈ 220 − age (or Tanaka formula: 208 − 0.7 × age, more accurate for adults over 40). Training zones: Z1 (50-60%) recovery, Z2 (60-70%) endurance, Z3 (70-80%) tempo, Z4 (80-90%) threshold, Z5 (90-100%) VO2 max. Zone 2 is the highest-volume zone for most aerobic training.
Heart Rate Zones Calculator
Training zones (bpm)
How it works
Estimates max heart rate using the Tanaka formula (208 − 0.7 × age), which is more accurate than the older "220 − age" rule. If you provide a resting heart rate, the calculator uses the Karvonen method (heart rate reserve) for more personalized zones, which is what most heart-rate watches do.
When to use it
Setting up Zone 2 base training, planning interval workouts (Zone 4-5), or making sure your "easy" runs are actually easy (Zone 1-2). If your watch puts your easy runs in Zone 3, you're probably going too hard.
Common mistakes
Trusting the formula over a real test. Max HR varies by ±15 bpm between individuals of the same age. For accurate zones, do a max HR test or a lactate threshold test under safe conditions.
How the heart rate zones calculator works
Estimate max HR from age (220 − age, or the more accurate Tanaka formula: 208 − 0.7 × age). Each training zone is a percentage range of max HR. Z1 is recovery jogging or easy walking. Z2 is conversational pace — the largest portion of any aerobic athlete's training. Z3 is tempo work. Z4 is lactate threshold. Z5 is VO2 max work, briefly sustainable. The calculator outputs BPM ranges for each zone based on your inputs.
When to use it
Setting target HR ranges for structured workouts. Matching prescribed training zones from a coach or training plan to your physiology. Pacing long runs in Zone 2 instead of accidentally drifting into Zone 3 (a common cause of overtraining for beginners). Using a heart rate monitor or watch to enforce intensity discipline during workouts.
Common mistakes
- Trusting 220 − age past age 40. The classic formula has a ±10 BPM standard deviation. Tanaka (208 − 0.7 × age) is more accurate for older adults. Better still: a measured max HR from a graded test.
- Training too hard in 'Zone 2.' True Zone 2 should feel almost too easy — conversational pace, nose-breathing if possible. Most beginners drift into Zone 3 (tempo) and call it Zone 2.
- Ignoring heart rate variability. Resting HR, HRV, and time-of-day all shift HR readings. Compare workouts at the same time of day and don't over-react to single anomalous days.
Frequently asked questions
How do I calculate my maximum heart rate?
Two common formulas: the simple 220 − age, or the more accurate Tanaka 208 − (0.7 × age). For someone aged 40: 220 − 40 = 180 BPM (simple), or 208 − 28 = 180 BPM (Tanaka — they happen to coincide here). For older adults the formulas diverge.
What's Zone 2 training?
Z2 is 60-70% of max heart rate. It feels conversational, almost too easy. Z2 is the highest-volume zone in any well-built endurance plan — it builds aerobic base without producing much fatigue. Most beginners train too hard, missing the Z2 benefit.
How long should I spend in each heart rate zone?
For aerobic athletes: 70-80% of training in Z1-Z2 (easy), 5-10% in Z3 (tempo), 10-15% in Z4-Z5 (threshold and VO2). This is the polarized model used by elite endurance athletes — most amateurs do too much Z3 and not enough Z2.