Heart Rate Zones

Calculate your 5 training heart rate zones

Get your training heart rate zones using the Tanaka formula (2001), more accurate than 220-age. Optionally enter resting heart rate for the Karvonen method.

For guidance only. If you have cardiovascular disease or take medication, consult your doctor before training in high zones.

Age (years)

Resting heart rate (bpm) — optional

Measure in the morning before getting up. Leave empty to use max HR only.

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How it works

1Enter your age to calculate MHR with the Tanaka formula: 208 - (0.7 x age).
2Optionally enter your resting HR to use the Karvonen method.
3The 5 zones are calculated as percentages of MHR (or HR reserve).
4Use the zones to structure your training sessions with precision.

Frequently asked questions

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