What is the Tanaka formula?

The Tanaka formula estimates maximum heart rate as 208 minus 0.7 times your age (208 - 0.7 × age). It is based on a 2001 meta-analysis of 351 studies and is generally considered more accurate than the classic 220-age formula, especially for older adults.

What is the Karvonen formula?

The Karvonen (heart rate reserve) formula calculates training zones relative to your heart rate reserve (HRR = max HR - resting HR). Zone target = (HRR × intensity%) + resting HR. This accounts for individual fitness level and produces tighter, more personalized zones.

How do I measure my resting heart rate?

Measure it first thing in the morning before getting out of bed. Sit or lie still for 1-2 minutes, then count your heartbeats for 60 seconds (or count for 15 seconds and multiply by 4). A healthy adult resting HR is typically 60-100 bpm; trained athletes often see 40-60 bpm.

What are the five heart rate training zones?

Zone 1 (50-60% max HR) is for warm-up and recovery. Zone 2 (60-70%) is the fat-burning aerobic base zone. Zone 3 (70-80%) is moderate aerobic conditioning. Zone 4 (80-90%) is the anaerobic threshold for performance gains. Zone 5 (90-100%) is maximum effort for short bursts.

Which formula should I use?

Use the Tanaka formula as the default — it is more accurate across age groups. If you have had a measured VO2 max test or a lab-measured max HR, use that value instead. Add your resting HR for the most personalized zones.

Heart Rate Zone Calculator

Name: Heart Rate Zone Calculator
Availability: InStock
Author: Nham Vu

Enter your age and optional resting heart rate to get your max HR and five personalized training zones (Warm Up through Max Effort).

Your Details

Age *

Age 10 – 100 years

Resting Heart Rate (optional)

bpm

Enter for Karvonen (heart rate reserve) zones

Max HR Formula

Enter your age and click Calculate

Add resting HR for personalized Karvonen zones

Please enter a valid age.

Summary

Enter your age and optional resting heart rate to get your max HR and five personalized training zones (Warm Up through Max Effort).

How it works

Enter your age in the Age field.
Optionally enter your resting heart rate (measured first thing in the morning) for Karvonen-based zones.
Choose a max heart rate formula: Tanaka (208 - 0.7 × age, more accurate) or Classic (220 - age).
Click Calculate to see your max heart rate and five training zones.
Click Reset to clear all fields and start over.

Use cases

Set heart rate targets on a treadmill, bike, or GPS watch.
Determine whether a workout is aerobic, fat-burning, or high-intensity.
Plan interval training by knowing your Zone 4 and Zone 5 thresholds.
Monitor recovery runs by staying within Zone 1 or Zone 2.

Frequently Asked Questions

Last updated: 2026-06-09 · Reviewed by Nham Vu