Heart Rate Calculator
Maximum heart rate and training zones.
bpm
Maximum heart rateTanaka formula: 184 bpm
- Heart rate reserve
- 120 bpm
| Zone | % of reserve | Target range |
|---|---|---|
| Zone 1, recovery | 50–60% | 125–137 bpm |
| Zone 2, endurance | 60–70% | 137–149 bpm |
| Zone 3, aerobic | 70–80% | 149–161 bpm |
| Zone 4, threshold | 80–90% | 161–173 bpm |
| Zone 5, maximum | 90–100% | 173–185 bpm |
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How this calculator works
Maximum heart rate is estimated from age. Training zones use the Karvonen method, which applies percentages to your heart rate reserve and adds resting heart rate back.
Formula
Target = Resting HR + (Max HR − Resting HR) × intensity
Example
A 35-year-old with a resting heart rate of 65 has a zone 2 range of about 137–149 bpm.
When to use it
- Structuring endurance training
- Keeping easy runs easy
- Monitoring effort during intervals
Frequently asked questions
How accurate is 220 minus age?
It is a population estimate that can be off by 10 or more beats per minute for individuals. A supervised exercise test measures your true maximum.
How do I measure resting heart rate?
Count your pulse for 60 seconds after waking, before getting out of bed. Average several mornings for a reliable number.
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