Train at the right intensity. Enter your age (and resting heart rate for a more personal result) to get your heart rate zones in beats per minute.
Fill in the details and click Calculate to see your results.
Heart rate zones split your effort into five bands, from easy recovery (zone 1) to all-out sprints (zone 5). Zone 2 — the 'fat-burning' zone — builds endurance and is where most of your weekly exercise should be.
With your resting heart rate, the calculator uses the Karvonen method (heart-rate reserve), which suits your fitness better than a simple percentage of maximum. Maximum heart rate comes from the Tanaka formula, 208 − 0.7 × age.
| Age | 30 years |
| Resting heart rate (optional) | 70 bpm |
| Maximum heart rate formula | Tanaka: 208 − 0.7 × age (recommended) |
| Maximum heart rate | 187 bpm |
| Fat-burning zone (2) | 140–152 bpm |
| Aerobic zone (3) | 152–164 bpm |
| Method | Karvonen (heart-rate reserve, resting 70 bpm) |
| Resting heart rate | Normal (60–100) |
Max 187 bpm; fat-burning zone 140–152 bpm.
| Age | 50 years |
| Maximum heart rate formula | Tanaka: 208 − 0.7 × age (recommended) |
| Maximum heart rate | 173 bpm |
| Fat-burning zone (2) | 104–121 bpm |
| Aerobic zone (3) | 121–138 bpm |
| Method | % of maximum heart rate |
Max 173 bpm; zone 2 104–121 bpm.
About 60–70% of your heart-rate reserve — for a 30-year-old with a resting rate of 70, about 140–152 bpm by Karvonen or 112–131 bpm by % of maximum (Tanaka formula).
Tanaka (208 − 0.7 × age) fits adults better than 220 − age, especially over 40. A supervised fitness test is the most accurate.
60–100 bpm is normal for adults; fit people are often in the 50s. A resting rate regularly above 100 should be checked.