Two max-HR formulas
Choose the modern Tanaka equation or the classic 220-minus-age estimate and see how they differ for your age.
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Target Heart Rate Calculator & Zones
Maximum heart rate and training zones, with the Karvonen method.
- Input
- No upload needed — instant
- Privacy
- Nothing is uploaded
- Cost
- Free · no sign-up · no watermark
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Overview
About the Target Heart Rate Calculator & Zones
Calculate your maximum heart rate with the Tanaka or 220-minus-age formula, then see five training zones and Karvonen targets from your resting heart rate.
Training by heart rate means working at the right intensity, not just 'hard'. This calculator estimates your maximum heart rate and turns it into five training zones, and — if you add a resting heart rate — computes Karvonen targets that account for your fitness.
Maximum heart rate
Tanaka: maxHR = 208 − 0.7 × age
Classic: maxHR = 220 − ageTanaka tracks measured values more closely across a wide age range, so it is the default here.
Zones and Karvonen
Zones are percentages of your maximum: zone 2 is 60–70%, zone 3 is 70–80% and so on. The Karvonen method instead uses heart-rate reserve — (max − resting) × intensity + resting — which raises the target for fitter people with a low resting rate. Measure your resting rate on waking for the best numbers.
Private and precise
This calculator produces estimates from published formulas and is not medical advice. For anything about your health, talk to a doctor or a registered dietitian.
Step by step
How to use the Target Heart Rate Calculator & Zones
Enter your age.
Optionally add your resting heart rate to get Karvonen targets.
Read your maximum heart rate and the five training zones.
Why use it
Benefits and common use cases
What this tool is good for, and what it deliberately does not try to do.
Five training zones
From very light recovery to maximum effort, each zone shows the beats-per-minute range to aim for.
Karvonen method
Add a resting heart rate and the zones use heart-rate reserve for a more personal, fitness-aware target.
Questions
Frequently asked questions
Short, honest answers about quality, limits and privacy.
How do I find my maximum heart rate?
The common estimate is 220 minus your age; the Tanaka formula, 208 minus 0.7 times age, is more accurate across ages, especially over 40. Both are estimates — a field test or lab measurement is more precise.
What is the Karvonen method?
It sets targets using heart-rate reserve (max minus resting) rather than a flat percentage of max, so it accounts for your fitness. Target = (maxHR − restingHR) × intensity + restingHR.
Which zone should I train in?
Most aerobic training sits in zones 2 and 3 (60–80%), which build endurance with manageable fatigue. Zones 4 and 5 are for interval and high-intensity work and should be a smaller share of your week.