Calculator · Running
Heart rate zones
calculator
Calculate your maximum heart rate and your 5 training zones in bpm. Add your resting HR for greater precision with the Karvonen method.
Add your resting HR (in bed, on waking) for more precise zones using the Karvonen method.
Your training zones
🔒 Your exact bpm per zone are in your personalised card. Download it free by leaving your email.
These formulas are an estimate. The most accurate way to know your true max HR is a field test or a lab stress test.
Frequently asked questions
How is maximum heart rate calculated?
The classic formula is 220 minus your age, but the Tanaka formula is now considered more accurate: 208 − 0.7 × age. This calculator uses Tanaka by default and also shows the classic figure. The most accurate way to know your true max HR is a field test or a lab stress test.
What are heart rate zones?
They are five bpm ranges matching different intensities: Z1 recovery, Z2 easy aerobic, Z3 tempo, Z4 threshold and Z5 VO₂ max. Training in the right zone makes each session do its job without burning you out.
What is the Karvonen method?
It's a more precise way to calculate zones that accounts for your resting HR as well as your max. If you add your resting heart rate (measured in bed on waking), the calculator uses Karvonen automatically.
Can I download my zones?
Yes. Generate your personalised zones card with your bpm and download it free as a PNG to keep handy during training.