Enter your age and click Calculate to see your heart rate zones.
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Heart rate zones — frequently asked
How is maximum heart rate calculated?+
This calculator uses the Tanaka formula — 208 − (0.7 × age) — which is more accurate across ages than the old '220 − age' rule. Your maximum heart rate (max HR) is the basis for all the training zones.
What are heart rate training zones?+
Zones are percentage bands of your max HR, each linked to a training effect: very light recovery, fat-burning/aerobic base, aerobic fitness, anaerobic threshold, and maximum effort. Training in the right zone makes each workout more purposeful.
What is the Karvonen method?+
The Karvonen method personalises zones using your resting heart rate as well as your max HR, giving target = ((max HR − resting HR) × %) + resting HR. If you enter your resting heart rate, the calculator uses this more accurate method.
How do I measure my heart rate during exercise?+
Use a chest-strap monitor or fitness watch for continuous readings, or pause and count your pulse for 15 seconds and multiply by four. Chest straps are the most accurate for interval training.