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Heart Rate Zone Calculator

Health & Body

Max heart rate and training intensity zones

Quick Answer

Heart Rate Zone Calculator: Max heart rate and training intensity zones. Max HR ≈ 220 − age.

Fat-burn zone (Z2, Karvonen)

138 – 150 bpm

HRmax 187 (Tanaka) · HRR 122

Your zones (bpm)

Z1 Recovery
Z2 Fat burn
Z3 Aerobic
Z4 Threshold
Z5 Max

Marker at Z2 upper bound (enter current HR to locate)

HRmax (220-age)190 bpm
HRmax (Tanaka)187 bpm
Reserve HRR122 bpm
Resting65 bpm

Five training zones (Karvonen)

Zone%HRRYour rangePurpose
Z1 Recovery50-60%126-138Warm-up, active recovery
Z2 Fat burn60-70%138-150Aerobic base, best fat burn
Z3 Aerobic70-80%150-163Cardio endurance
Z4 Threshold80-90%163-175Lactate threshold
Z5 Max90-100%175-187Sprint intervals only

💡 Karvonen method: target HR = resting + (HRmax − resting) × intensity — more personalized than %HRmax. Measure resting HR right after waking. Tanaka formula (208 − 0.7×age) is more accurate than 220−age for most adults.

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How to Use

  1. Enter body metrics: fill height, weight, age etc. as prompted by the Heart Rate Zone Calculator.
  2. Read value and grade: results appear instantly with an authority-based classification.
  3. Check reference tables: confirm your range and healthy targets against the tables on this page.
  4. Back-solve your goal: adjust inputs to see what it takes to reach a target.

Key Points

  • Heart Rate Zone Calculator is a free online health tool — open and use, no sign-up.
  • All calculations run locally in your browser; your data never leaves the device.
  • Key capability: Max heart rate and training intensity zones.
  • Results come with formulas and reference tables so you can verify every number.

Formula & How It Works

Heart rate zones

Max HR ≈ 220 − age
Zones: 50–60% warm-up · 60–70% fat burn · 70–80% cardio · 80–90% threshold · 90–100% max

FAQ

How do I use the Heart Rate Zone Calculator?
Open the page and fill in the input fields — results update automatically. Max heart rate and training intensity zones.
Are the results accurate?
Results follow published international standards (WHO, ACE, IOM) and are for reference only.
Can this replace medical advice?
No. Always consult a qualified healthcare professional for health decisions.
Is it free? Do I need to sign up?
Completely free. No registration, login or download required.
Does it work on mobile?
Yes. The responsive design works on all devices.

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Source & Updates

Based on WHO, ACE, IOM and other published international standards. Last updated: 2025-07

Authoritative sources:

Last updated:

Formulas and content on this page are reviewed by the YiJianSuan team. For reference only — official sources prevail.

Maintained and periodically reviewed by the YiJianSuan editorial team — review process in ourEditorial Policy.

Cite this page: YiJianSuan. Heart Rate Zone Calculator[EB/OL]. https://www.yijiansuan.com/en/c/health/heart-rate

Results provided by this tool are for reference only and do not constitute professional advice.