Heart Rate Zones Calculator

Calculate your five heart rate training zones. Enter your age — and optionally your resting heart rate for a more personal result using the Karvonen method.

Max Heart Rate Formulas

Your zones are built from an estimate of your maximum heart rate:

• Tanaka: 208 − (0.7 × age) — more accurate across ages, recommended
• Classic: 220 − age — the well-known simple formula

Both are population averages. A lab or field test gives your true max, which can be 10–20 bpm either side of the estimate.

Percent of Max vs. Karvonen

• % of max HR (default without resting HR) applies each zone’s percentage directly to your max.
• Karvonen / heart-rate reserve (used when you enter resting HR) works from the gap between resting and max — zone = % × (max − rest) + rest. It’s more personal because a low resting heart rate reflects better fitness.

The Five Zones

Zones 1–2 build aerobic base and aid recovery; Zone 3 is steady aerobic work; Zone 4 raises your lactate threshold; Zone 5 is short, hard interval territory. Pair the effort with a measured route from the run route planner, and set your target speed with the pace calculator.

This tool is for general fitness guidance, not medical advice.

Get Distance Tool

Download Distance Tool for iOS and start measuring in seconds.