Heart Rate Zone Calculator
Enter your age, and optionally your resting heart rate, to estimate your maximum heart rate and the beats-per-minute ranges of five training zones.
Last updated November 2, 2026
Adds the Karvonen (heart rate reserve) method
Result
Estimated maximum heart rate: 184 bpm
| Zone | Intensity | Beats per minute |
|---|---|---|
| Zone 1: very light | 50-60% | 92-110 |
| Zone 2: light | 60-70% | 110-128 |
| Zone 3: moderate | 70-80% | 128-147 |
| Zone 4: hard | 80-90% | 147-165 |
| Zone 5: maximum | 90-100% | 165-184 |
Zones are percentages of maximum heart rate. Formulas are population averages: your true maximum can differ by 10 beats or more. Check with a doctor before starting hard exercise if you have a heart condition or take medication that affects heart rate. General estimate only, not medical advice. Talk to a qualified health professional about your own situation.
Show the work
Formula: Tanaka: 208 − 0.7 × age. Zone = maximum × percent.
- Maximum heart rate: 208 − 0.7 × 35 = 183.5 bpm.
- Zone 1: very light: 50% to 60% of 183.5 = 92-110 bpm.
- Zone 2: light: 60% to 70% of 183.5 = 110-128 bpm.
- Zone 3: moderate: 70% to 80% of 183.5 = 128-147 bpm.
- Zone 4: hard: 80% to 90% of 183.5 = 147-165 bpm.
- Zone 5: maximum: 90% to 100% of 183.5 = 165-184 bpm.
Result: Estimated maximum heart rate: 184 bpm
How heart rate zones are calculated
max HR = 208 − 0.7 × age (Tanaka) or 220 − age (Fox)
Karvonen: zone = resting + (max − resting) × percent
Maximum heart rate is estimated from age: the Fox formula is 220 minus age, and the Tanaka formula (208 − 0.7 × age) fits older adults better. For a 35-year-old, Tanaka gives 183.5, rounded to 184 bpm. Zones are percentages of that: 50 to 60%, 60 to 70%, 70 to 80%, 80 to 90% and 90 to 100%.
If you enter a resting heart rate, the zones use the Karvonen method, which applies the percentages to your heart rate reserve (maximum minus resting) and adds the resting rate back. Individual maximum heart rates can differ from the formula by 10 beats or more.
See how we calculate for the formulas, sources and review schedule behind every calculator.
This is an estimate, not medical advice
Maximum heart rate formulas are population averages, and some medicines and conditions change heart rate. Talk to a doctor before starting hard exercise if you have a heart condition, symptoms like chest pain or dizziness, or take medicine that affects your heart. This page has not been reviewed by a medical professional.
Sources
Official and primary sources for the statements on this page. Their authors have not reviewed or endorsed this page.
- Tanaka H, Monahan KD, Seals DR. Age-predicted maximal heart rate revisited. J Am Coll Cardiol 2001;37(1):153-156. Source of the Tanaka equation used here: maximum heart rate = 208 − 0.7 × age for healthy adults
- Rugbumrung M, Rukbumrung T, Impanya S, Thurayot A. Effects of aerobic exercise on physical fitness in obesity using Fox vs. Tanaka’s maximum heart rate and percentage vs. Karvonen methods. Int J Exerc Sci 2025;18(8):695-711. Writes the three methods in the forms used here: Fox HRmax = 220 − age, Tanaka HRmax = 208 − 0.7 × age, and Karvonen target = [(max − resting) × % intensity] + resting
- Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate: a longitudinal study. Ann Med Exp Biol Fenn 1957;35(3):307-315. Original publication behind the heart rate reserve method used when you enter a resting heart rate. PubMed has no abstract and we could not read the paper, so the formula is confirmed through the 2025 article above
The 2025 article credits the 220 − age formula to Fox, Naughton and Haskell (1971); we could not open that original, and published critiques say the formula has a large error for individuals. The five zone bands (50-60%, 60-70%, 70-80%, 80-90%, 90-100%) are a common training convention, not taken from a guideline we could check.
How to use the Heart Rate Zone Calculator
- Enter your age and choose a maximum heart rate formula.
- Optionally enter your resting heart rate for the Karvonen method.
- Read your zones in beats per minute, then use Copy, Print or Share.
Worked example
A 35-year-old using the Tanaka formula has an estimated maximum of 208 − 0.7 × 35 = 183.5 bpm (about 184). Zones as a percent of maximum:
| Zone | Intensity | Beats per minute |
|---|---|---|
| Zone 1: very light | 50-60% | 92-110 |
| Zone 2: light | 60-70% | 110-128 |
| Zone 3: moderate | 70-80% | 128-147 |
| Zone 4: hard | 80-90% | 147-165 |
| Zone 5: maximum | 90-100% | 165-184 |
Frequently asked questions
How do I find my maximum heart rate?
The formulas estimate it from age. The only way to know yours is a supervised maximal test.
What is the difference between Fox and Tanaka?
Fox (220 − age) is the older, simpler rule. Tanaka (208 − 0.7 × age) gives higher numbers for older adults.
What is the Karvonen method?
It sets zones within your heart rate reserve, the gap between resting and maximum heart rate, so it needs your resting heart rate.
Which zone should I train in?
It depends on your goal and fitness, and this tool does not give training advice. A coach or doctor can help.
Are my numbers stored or sent anywhere?
No. The calculation runs in your browser and nothing you enter is saved or uploaded.