Heart Rate Zone Calculator

Age (years)

Resting HR (optional, bpm)

187 bpm

estimated maximum heart rate

Zone	%	BPM range
Very light	50–60	94–112
Light	60–70	112–131
Moderate	70–80	131–150
Hard	80–90	150–168
Maximum	90–100	168–187

How to use it

Enter your age Used to estimate your maximum heart rate.
Add resting HR Optional, for more personal Karvonen zones.
Read your zones Five zones with their BPM ranges.

Examples

age 30	max ~187 bpm
zone 2	60–70%

About this tool

Training by heart rate keeps your effort honest, but the right numbers depend on you. This calculator estimates your maximum heart rate from your age and splits it into five training zones, from very light recovery to maximum effort.

Enter a resting heart rate and it switches to the Karvonen method, which uses your heart-rate reserve for zones tuned to your fitness. It’s a training aid, not medical advice — see a professional before starting hard exercise. Everything runs in your browser.

Frequently asked questions

How is maximum heart rate estimated?

It uses the Tanaka formula, 208 − 0.7 × age, which is more accurate across ages than the older 220 − age rule.

What does resting heart rate change?

Adding it switches to the Karvonen method, which bases zones on your heart-rate reserve for a more personalised range.

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Updated June 14, 2026