About this heart rate zone calculator
Maximum heart rate (HRmax) is the basis for setting training intensity. Two common formulas are available: the simple 220 − age rule and the more accurate Tanaka equation (208 − 0.7 × age), with intensity split into five zones from Z1 warm-up (50–60%) to Z5 maximum (90–100%).
If you know your resting heart rate, enter it to add Karvonen heart-rate-reserve results (target = (HRmax − resting) × intensity% + resting), which personalises the zones and is popular for endurance training. Values are for training reference only and are not medical advice; everything is computed locally in your browser.