Heart Rate Zones Calculator
Work out your estimated maximum heart rate and five training zones, recovery to maximum effort, in beats per minute. Add your resting heart rate for a more personalised result, and pick the max-HR formula and training goal that suit you.
Not medical advice. This heart rate zones calculator is for general information only and is not medical advice. Speak to your GP before starting a new exercise programme, especially if you have a heart condition or are new to exercise.
Enter your age
Your maximum heart rate and training zones appear here as you type.
How your zones are calculated
Maximum heart rate is estimated as 220 minus your age (the Fox formula) by default. Two alternatives are available under "More options": the Tanaka formula (208 minus 0.7 x age), which tends to be more accurate for older adults, and the Gulati formula (206 minus 0.88 x age), derived from a treadmill-test study of women. You can also enter a lab- or field-tested max heart rate directly. If you enter a resting heart rate, we use the Karvonen (heart rate reserve) method, target = restingHR + (%) x (max HR minus resting HR), which accounts for your fitness level; without one, zones are a straight percentage of your maximum. Either way, these are estimates: individual maximum heart rate can vary by 10-15 beats from any formula.
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