Heart Rate Zone Calculator
Calculate your personalized heart rate zones by age and method. Train at the right intensity for recovery, aerobic, tempo, threshold and VO2max efforts.
Why are heart rate zones important?
Heart rate zones are essential for training effectively. By training in the correct zone for your goal, you can maximize training benefits, avoid overtraining, and improve specific energy systems. Each zone targets different physiological adaptations: Zone 1-2 builds aerobic base, Zone 3 improves lactate threshold, and Zone 4-5 increases VO2max and speed.
Training intensity distribution matters: approximately 70-80% of your training should be at low intensity (Zones 1-2) for recovery and aerobic development, 10-15% at moderate intensity (Zone 3), and only 5-10% at high intensity (Zones 4-5). Using a heart rate monitor or sports watch helps you maintain the correct zone during training and prevents both undertraining and overtraining.
Understanding calculation methods
Standard (220 - age)
The simplest method, widely used but less accurate. Quick estimate for most people.
Tanaka (208 - 0.7×age)
More accurate than Standard, especially for older athletes. Based on recent research.
Karvonen (Heart Rate Reserve)
Most personalized and accurate. Requires resting heart rate. Recommended for serious athletes.
Custom Max HR
Use this if you know your actual max HR from a VO2max test or maximal effort.
Also check out our VMA Calculator, Pace Calculator and FTP Calculator (cycling)