Enter your details
Example data table
| Age | Resting HR | Method | Reserve-based | Zone 2 range (bpm) | Zone 4 range (bpm) |
|---|---|---|---|---|---|
| 35 | 60 | Tanaka | Yes | 136–148 | 160–172 |
| 45 | 70 | Classic | Yes | 131–144 | 157–170 |
| 28 | — | Tanaka | No | 108–126 | 144–162 |
These rows are examples for illustration, not medical advice.
Formula used
Maximum heart rate estimates
- Classic: HRmax = 220 − age
- Tanaka: HRmax = 208 − 0.7 × age
- Gellish: HRmax = 207 − 0.7 × age
- Custom: Use a tested or clinician-provided HRmax
Reserve-based zones (Karvonen method)
Heart Rate Reserve (HRR) = HRmax − RestingHR.
TargetHR = (HRR × intensity) + RestingHR.
Percentage of maximum method
TargetHR = HRmax × intensity. This method ignores resting pulse.
How to use this calculator
- Enter your age and optional resting heart rate.
- Select a maximum heart rate estimation method.
- Enable reserve-based zones for better personalization.
- Press calculate to view five training zones.
- Use CSV or PDF to save your plan.
If you feel dizzy, stop and seek medical guidance.