HABBEAT

Heart Rate Zone Calculator

How it works

Train smarter with age-based Zone 1–5 targets

Free heart rate zone calculator. Estimate max heart rate with the Tanaka formula and see Zone 1–5 training ranges for recovery, easy runs, tempo, threshold, and max effort.

Your details

Your heart rate zones

Estimated max HR (Tanaka)

187 bpm

Training zones (bpm)

Z1
94–112
Z2
112–131
Z3
131–150
Z4
150–168
Z5
168–187

About this HR zones calculator

Heart rate zones help you match effort to purpose — easy aerobic work, tempo, threshold, or short hard efforts — instead of guessing from “feel” alone.

We estimate max heart rate with the Tanaka equation (208 − 0.7 × age), which many coaches prefer to the older 220 − age rule, then build five classic percentage zones.

Medications (especially beta blockers), fitness level, and heat can change real heart rate responses. Use zones as a guide and listen to symptoms.

A heart rate zone calculator turns your age into Zone 1–5 targets so easy days stay easy and hard days stay honest. Habbeat estimates max HR with Tanaka (208 − 0.7 × age), then maps classic percentage bands.

Searches for “Zone 2 training,” “max heart rate calculator,” and “HR zones” are coaching-intent queries. We explain what each zone is for — recovery, aerobic base, tempo, threshold, and max efforts.

Pair zones with Habbeat movement logging so weekly volume stays visible, not just one hard session.

How to use this free tool

  1. Enter your age under Your details.
  2. We estimate max HR, then map Zones 1–5 as percentages of that max.
  3. Use Zone 2 for most easy volume; save Zones 4–5 for short, intentional hard work.

Worked examples

  • Example: Age 35 → Tanaka max HR ≈ 208 − 0.7×35 ≈ 184 bpm; Zone 2 (~60–70%) is roughly the conversational easy range.
  • Example: Most weekly endurance minutes often belong in Zone 2; Zones 4–5 stay short and intentional.
  • Example: If “easy” runs spike above Zone 2 in heat, slow down before assuming you need harder training.

Practical tips

  • If easy runs feel harder than Zone 2 on a watch, check strap fit, caffeine, sleep, and heat before raising intensity.
  • Build an aerobic base with lots of Zone 2 before stacking threshold sessions.
  • Chest straps are usually more accurate than wrist optical sensors for intervals.

Limitations & caveats

  • Max HR formulas have individual error; labs are more precise.
  • Beta blockers and some conditions change HR response.
  • Wrist optical sensors lag on intervals vs chest straps.

Frequently asked questions

What is Zone 2 training?

Roughly 60–70% of max HR — conversational pace that builds aerobic fitness with lower recovery cost. Many endurance plans spend most weekly minutes here.

Why not 220 minus age?

220 − age is a rough population average with large individual error. Tanaka (208 − 0.7 × age) tends to fit adults a bit better, but lab testing is still the gold standard.

Can I use these zones on a bike or rower?

Yes — the percentages still apply. Absolute HR at a given RPE can differ by sport because muscle mass and posture change cardiovascular demand.

How do I find my max heart rate?

Field tests and labs are more accurate than any age equation. Tanaka is a better population default than 220 − age for many adults, but still an estimate.

What heart rate zone burns the most fat?

Lower zones use a higher *percentage* of fat for fuel, but total calorie burn and weekly adherence matter more for fat loss than living only in a “fat burn” zone.

Can I use HR zones for cycling?

Yes. Absolute HR at a given effort can differ by sport; use the same zone framework and learn your bike-specific feel.

Related free calculators

Running Pace Calculator

Convert distance and time into pace — or race finish times

Calories Burned Calculator

Estimate calories for walks, runs, lifts, and more

BMR & TDEE Calculator

Estimate resting burn and daily calorie maintenance

Looking for something else? Browse all Habbeat fitness tools, build a diet plan, or explore Habbeat features.

All tools

Disclaimer: These tools provide general estimates only. They are not medical advice. For health conditions, pregnancy, or personalised nutrition, speak with a qualified professional.