Heart Rate Zone Calculator
Estimate your max heart rate and find your five training zones
Only used to decide whether the women-specific Gulati estimate is shown.
Measure it first thing in the morning, still lying down, before you get up or have any caffeine — a post-coffee pulse gives inflated zones.
Advanced options
If you have a lab-tested or maximal-effort figure, enter it here — it replaces every age-based estimate below.
Max heart rate estimates
Pick which estimate drives the zone table below. They can differ by 5-10+ bpm, especially at older ages.
Your training zones
Using Tanaka (187 bpm max) via the percentage of max HR method.
| Zone | BPM range | Purpose |
|---|---|---|
| Zone 1 — Very light / Warm-up | 94-112 | Easy recovery and warm-up pace |
| Zone 2 — Light / Fat burn | 112-131 | Builds aerobic base, burns fat efficiently |
| Zone 3 — Moderate / Aerobic | 131-150 | Improves cardiovascular fitness and endurance |
| Zone 4 — Hard / Anaerobic | 150-168 | Raises lactate threshold and speed |
| Zone 5 — Maximum / Peak | 168-187 | Maximal, short-burst effort |
These figures are estimates based on standard formulas, not medical advice. If you have a heart condition or are new to intense exercise, talk to a clinician before training to a target zone.
Instant Results
Estimates and zones update live as you type
Four Formulas
Compare Fox, Tanaka, Gulati and HUNT side by side
Karvonen Aware
Switches to heart rate reserve when resting HR is known
Frequently asked questions
Which max heart rate formula should I use?
Tanaka (208 - 0.7 x age) is the modern default — it comes from a meta-analysis of 351 studies and is more accurate across ages than the classic Fox formula (220 - age). Gulati is women-specific and tends to run higher than Tanaka at older ages. All differ by 5-10+ bpm as age increases, which is why this tool shows them side by side rather than picking silently.
What is the Karvonen method and why does it need my resting heart rate?
Karvonen calculates target zones from heart rate reserve (max HR minus resting HR) rather than max HR alone, so it accounts for your individual fitness level. Two people with the same max HR but very different resting HR get different — and more accurate — target ranges. It only activates once you supply a resting HR; without one, zones fall back to straight percentage of max HR.
How do I measure my resting heart rate accurately?
Measure it first thing in the morning, still lying down, before you get out of bed or have any caffeine. A pulse taken after coffee, a shower, or walking around reads several bpm high and will skew every zone calculated from it.
Should I use my age-estimated max HR or get it lab tested?
Age-based formulas are population averages with a real spread around the true individual value — a lab (or maximal field) test is more accurate for any one person. If you have a tested figure, enter it in the advanced options as a manual override; it replaces the age-based estimate entirely.