Heart Rate Zone Calculator

Estimate training heart-rate zones from age and optional resting heart rate.

0Max HR (bpm)
—Method

Zones are percentages of your maximum heart rate. Enter a resting HR to use the more personalised Karvonen (heart-rate reserve) method.

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How to use Heart Rate Zone Calculator

Three quick steps — no sign-up needed

  1. Step 1

    Enter age (and resting HR if you have it)

    Age drives max-HR estimates; resting heart rate refines zone math when provided.

  2. Step 2

    Pick a max HR formula

    Choose Traditional (220 - age), Tanaka, Gulati (often cited for women), or enter a custom max HR from testing.

  3. Step 3

    Read your training zones

    See BPM ranges commonly used for easy, aerobic, tempo-style, and harder efforts - then apply them with common sense.

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About Heart Rate Zone Calculator

Heart Rate Zone Calculator estimates training zones in beats per minute from age, optional resting heart rate, and a max-HR formula. Runners and gym users searching "target heart rate calculator", "HR zones bpm", or "max heart rate 220 minus age" want these ranges for easy vs hard sessions.

Enter age, optionally resting HR, and select Traditional (220 - age), Tanaka (208 - 0.7 x age), Gulati (206 - 0.88 x age, often referenced for women), or Custom max HR if you already know it from a test. Zones are percentage bands of max (or heart-rate reserve when resting HR is used in the model).

Formulas are population averages. Fitness, medication (including beta blockers), heat, and illness change real heart rate response. Use zones to structure training, not to ignore chest pain, dizziness, or clinician limits.

These results are educational estimates only and are not a medical diagnosis. Talk to a qualified clinician for personal health decisions. Get medical clearance before vigorous exercise if you have heart disease risk or symptoms.

Benefits of Heart Rate Zone Calculator

Several max-HR options Traditional, Tanaka, Gulati, or custom - not a single rigid formula.
Optional resting HR Improves personalisation when you measure pulse at true rest.
Zone BPM ranges Practical targets for easy days versus harder intervals.
Browser-based planning Useful before a run or bike session without a lab test.

Frequently asked questions

What is max heart rate?

An estimate of the highest BPM you might reach in all-out effort. Formulas approximate it from age unless you have a tested value.

Which formula should I use?

Traditional is common; Tanaka and Gulati are alternatives. Custom is best if you have clinician or lab data.

Why enter resting heart rate?

It can refine zone calculations that use heart-rate reserve rather than max alone.

Are zones the same as calorie burn?

No. Zones guide intensity; calories depend on more factors.

Is this medical advice?

No - educational training estimates only.