Build personalized training zones for better cardio. See zone ranges, reserve methods, and target beats. Use clear results to guide endurance, tempo, and recovery.
Use the form below to estimate your target training zones with maximum-rate formulas or the heart-rate reserve approach.
This worked example shows how a standard zone report can look for an adult using the heart-rate reserve method.
| Input or result | Example value | Note |
|---|---|---|
| Age | 35 years | Used in the Tanaka formula. |
| Resting heart rate | 62 bpm | Measured at rest before training. |
| Estimated maximum heart rate | 183.5 bpm | Computed as 208 - 0.7 × 35. |
| Heart rate reserve | 121.5 bpm | Maximum rate minus resting rate. |
| Zone 2 range | 135 - 147 bpm | Useful for aerobic base work. |
| Zone 4 range | 159 - 171 bpm | Often used for threshold intervals. |
The calculator supports several maximum-rate equations and two zone methods. The chosen method appears in your result summary so you can compare estimates clearly.
Fox: Maximum heart rate = 220 - age
Tanaka: Maximum heart rate = 208 - (0.7 × age)
Nes: Maximum heart rate = 211 - (0.64 × age)
Percent of max: Target bpm = maximum heart rate × intensity percentage
Karvonen: Target bpm = ((maximum heart rate - resting heart rate) × intensity) + resting heart rate
Karvonen is usually more personalized because it uses resting heart rate. Percent-of-max is simpler and quick. If you know your tested maximum heart rate, use the custom option.
Each equation estimates maximum heart rate differently. Small changes in estimated maximum rate shift every zone. That is normal, especially when age-based formulas are compared.
Zone 2 is often useful for long, sustainable sessions and can support weight management. Total weekly activity, diet, and recovery still matter more than one zone alone.
Most beginners do better with more time in easy and moderate zones. Short hard intervals can help, but they should be limited and balanced with recovery.
Heart-rate affecting medicines may lower or blunt your exercise pulse. In that case, use perceived effort and medical guidance instead of relying only on zone numbers.
Yes, but wrist sensors can drift during sprints, arm movement, or poor contact. A chest strap is usually more reliable for interval sessions and threshold work.
Recheck your zones every few months, after major fitness changes, or when resting heart rate shifts noticeably. Update them sooner if you complete a supervised fitness test.
No. They are training estimates for planning workouts. Stop exercise for chest pain, severe breathlessness, dizziness, or unusual symptoms, and seek professional advice.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.