Heart rate zones
Enter your age. If you know your resting pulse, add it: the zones will be more personal.
General information, not medical advice. This result does not replace a doctor. If in doubt or if you have symptoms, see a health professional.
Result
180Estimated max heart rate (bpm)
- Heart rate reserve (bpm)
- 120
- Zones use the heart rate reserve (Karvonen method).
- Zone 1, very easy (50–60%): 120 to 132 bpm
- Zone 2, easy (60–70%): 132 to 144 bpm
- Zone 3, moderate (70–80%): 144 to 156 bpm
- Zone 4, hard (80–90%): 156 to 168 bpm
- Zone 5, very hard (90–100%): 168 to 180 bpm
Inputs
- Age
- 40
- Resting pulse (optional)
- 60
- Max formula
- Tanaka
How it is calculated
Max: 220 − age, or Tanaka: 208 − 0.7 × age.
Result
Estimated max heart rate (bpm)
- Heart rate reserve (bpm)
- 120
How it is calculated
- Max: 220 − age, or Tanaka: 208 − 0.7 × age.
- Without a resting pulse: zone = max × %.
- With a resting pulse (Karvonen): zone = rest + (max − rest) × %.
Example
Age 40, Tanaka: max 180 bpm. With a resting pulse of 60, zone 2 runs from 132 to 144 bpm.
Good to know
- Your real max can differ from the estimate by 10 to 20 bpm.
- These zones do not suit every condition or treatment (for example beta-blockers).
- With a heart condition, dizziness or chest pain, talk to a doctor before training.
Sources
- Tanaka H. et al. (2001), J Am Coll Cardiol
- Karvonen M. et al. (1957)
When to use it
- Get indicative exercise-intensity zones from age-based maximum-heart-rate estimates.
- Add a resting pulse to calculate zones with the Karvonen heart-rate-reserve method.
- Discuss exercise targets with a clinician if a condition or medication affects heart rate.
Frequently asked questions
How is estimated maximum heart rate calculated?
This tool uses 220 − age or Tanaka’s 208 − 0.7 × age equation. Both are population estimates, not personal test results.
Do I need to enter a resting pulse?
No. Without it, zones use a percentage of estimated maximum heart rate. With it, the Karvonen method also accounts for resting pulse.
Can I use these zones while taking medication?
Some medicines, including beta-blockers, affect heart rate. Ask a clinician if you have a heart condition, dizziness or chest pain.