Heart rate zones
Enter your age, and your resting heart rate if you know it, to get your maximum heart rate and five training zones.
Maximum heart rate
For healthy adults, not medical advice.
How it works
zone = max × % (without resting rate)zone = rest + (max − rest) × % (Karvonen)Frequently asked questions
Which maximum heart rate formula is best?
220 − age is the best known but can be off by 10–20 beats. Tanaka (208 − 0.7 × age) fits adults better on average. A supervised maximum test gives your real value.
What is the Karvonen method?
It uses your heart rate reserve (maximum minus resting heart rate), so the zones fit your fitness better. Measure your resting pulse in bed after waking, for a full minute, on a few mornings.
Is this safe for everyone?
Heart rate zones are for healthy adults. If you take heart medication (beta blockers change the heart rate) or have a condition, ask your doctor for your own limits.