Use the Heart Rate Zones Calculator
Enter your age and resting heart rate to get your maximum heart rate and five training zones in beats per minute, using the Karvonen.
- Free to use
- No signup
- Nothing to install
- Runs in your browser
Illustration. Open the tool for the real thing.
What is the Heart Rate Zones Calculator?
Training at the right intensity is the difference between building endurance, burning fat and simply exhausting yourself. Heart rate zones split effort into five bands, from very light recovery to all-out effort. Enter your age, add your resting heart rate for the most personal result, and pick a method: Karvonen (heart rate reserve), Tanaka (208 minus 0.7 times age) or the classic 220 minus age.
You get your estimated maximum heart rate and the beats-per-minute range for each zone, with a plain description of how that zone should feel. Pair it with the Workout Builder or the Interval Timer for guided sessions.
3 steps to your result
Open the tool and follow along. Nothing to install.
What you get
Karvonen, Tanaka and classic 220 minus age.
Exact beats-per-minute ranges plus how each zone feels.
Karvonen gives a more personal result than age alone.
Everything is calculated in your browser.
AZRS tools are free to open and use.
It opens in your browser, so there is nothing to download.
Used for
Pick one to see how it fits.
How it compares
A plain look at this tool next to the usual alternative.
| This fitness tool | Desktop software | |
|---|---|---|
| Install | Nothing to install | Usually an app or program to install |
| Account | No signup | Depends on the product |
| Cost | Free to use | Free or paid, depends on the product |
| Where it runs | In your browser tab | On your computer |
Questions people ask
What is a good heart rate zone for fat burning?
Zone 2, roughly 60 to 70 percent, is the steady aerobic range often used for fat burning and endurance.
Which formula is most accurate?
Tanaka and Karvonen are generally considered better than 220 minus age, but all are estimates.
Do medications change my zones?
Some, such as beta blockers, lower heart rate. Ask your doctor before using these zones.
How do I use the Heart Rate Zones Calculator?
1. Enter your age. 2. Enter your resting heart rate (or leave the default). 3. Choose a method. 4. Read your max heart rate and zone table.
Any tips for good results?
Measure resting heart rate on waking, before getting out of bed. Most training time should sit in Zones 2 and 3. A real max heart rate test is the only precise method. Formulas are estimates.
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