Fitness & health
Heart Rate Zone Calculator
Zone 2 for base fitness, zone 4 for tempo — training by heart rate keeps easy days easy and hard days hard.
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Health, fitness and nutrition content on this site is general information, not medical advice. Talk to a qualified professional about your own situation.
How this is worked out
Maximum heart rate by Tanaka: 208 − 0.7 × age. With a resting heart rate we use the Karvonen method: zone = resting + % × (max − resting). Without it, zones are straight percentages of max. Zones: 1 = 50–60%, 2 = 60–70%, 3 = 70–80%, 4 = 80–90%, 5 = 90–100%.
Questions people ask
Why Tanaka and not 220 − age?
220 − age underestimates maximum heart rate for older adults. Tanaka's formula comes from a larger meta-analysis and fits adults better across ages.