Why not use 220 minus my age?
That formula came from simple early studies and is often off by 10 or more beats for older adults. Tanaka et al. (2001) found 208 minus 0.7 times age fits a broader range of people better.
Heart Rate Zone Calculator
Estimate your maximum heart rate from age and see five training zones in beats per minute, from easy recovery to all-out effort.
Runs in your browser — nothing is uploaded
About the Heart Rate Zone Calculator
Heart rate zones divide your effort into bands defined as a percentage of your maximum heart rate. Lower zones build aerobic base and recovery, while higher zones improve speed and tolerance for intense work. Most training plans spend the bulk of time in the easier zones.
The calculator uses the Tanaka formula, 208 minus 0.7 times age, which is more accurate than the old 220 minus age rule for most adults. Individual maximum heart rates can differ by 10 beats or more, so a field test gives a more reliable number for serious training.
FAQ
Heart Rate Zone Calculator — frequently asked
How do I find my true maximum heart rate?
Warm up well, then run or cycle hard for a few minutes, finishing with a short all-out effort. The highest reading on a reliable monitor is a practical maximum. Only do this if you are healthy and have no heart symptoms, and check with a doctor first if unsure.
Which zone should I train in?
Most people benefit from spending about 80 percent of training time in zones 1 and 2, which are easy enough to talk in full sentences. Zones 4 and 5 are intense and should be used sparingly.
Are wearable heart rate readings accurate?
Wrist optical sensors are reasonable at steady effort but can lag during intervals and lose signal in cold or sweaty conditions. A chest strap is more accurate for training zones.
Do medications affect heart rate?
Yes. Beta blockers and some other medicines lower heart rate, so zone targets may not apply. Ask your doctor before using heart rate zones if you take heart or blood pressure medication.
Is my age stored?
No. The calculation runs in your browser and nothing is saved.
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