Heart Rate Zones
Training zones based on your max heart rate — train smarter, not just harder.
Train at the right intensity
Heart-rate zones tell you whether you're working easy enough to build an aerobic base or hard enough to raise your threshold. This calculator estimates your maximum heart rate from your age (using the Tanaka formula, 208 − 0.7 × age) and splits it into five training zones.
If you also enter your resting heart rate, it switches to the more individualised Karvonen (heart-rate reserve) method. To understand easy aerobic training in depth, read the Zone 2 cardio guide, and check your running effort with the pace calculator.
Frequently asked questions
How is maximum heart rate calculated?
This tool uses the Tanaka equation, 208 − 0.7 × age, which is more accurate across ages than the old "220 − age" rule. You can also enter a known max HR to override the estimate.
What is the Karvonen method?
The Karvonen method calculates zones from your heart-rate reserve (max HR minus resting HR) rather than max HR alone. It personalises zones to your fitness and is used automatically when you enter a resting heart rate.
Which heart rate zone burns the most fat?
Lower zones (around Zone 2) burn a higher proportion of fat, but higher-intensity work burns more total calories. For general fitness, most of your easy cardio should sit in Zone 2.