Heart Rate Zone Calculator
How it worksTrain smarter with age-based Zone 1–5 targets
Your details
Your heart rate zones
Estimated max HR (Tanaka)
187 bpm
Training zones (bpm)
About this tool
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.
How it works
- Enter your age under Your details.
- We estimate max HR, then map Zones 1–5 as percentages of that max.
- Use Zone 2 for most easy volume; save Zones 4–5 for short, intentional hard work.
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.
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.
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Disclaimer: These tools provide general estimates only. They are not medical advice. For health conditions, pregnancy, or personalised nutrition, speak with a qualified professional.