Which HRmax formula should I use — 220 − age or Tanaka?

Tanaka et al. (2001), HRmax = 208 − 0.7 × age, fits the general population better than the old 220 − age, which was never derived from a proper study and tends to overestimate for younger people and underestimate for older ones. Both carry ±10–12 bpm of individual variance. Use Tanaka as the default; the only way to know your true HRmax is a supervised graded exercise test.

What's the difference between % of max HR and the Karvonen method?

The percentage method takes each zone straight off your HRmax (e.g. 70% of 190 = 133 bpm). Karvonen uses your heart-rate reserve — the gap between resting and max HR — so target = (HRmax − resting) × percent + resting. Because it accounts for fitness via resting heart rate, Karvonen usually returns higher, more individualized targets. A fitter person with a low resting HR gets a wider, harder-to-reach band.

How do I measure my resting heart rate for the Karvonen method?

Measure it first thing in the morning, lying down, before you get out of bed or check your phone. Count beats for 60 seconds, or use a chest strap or wearable's resting-HR figure averaged over several nights. A typical adult sits at 60–80 bpm; trained endurance athletes can be 40–60.

Which zone burns the most fat?

Zone 2 (roughly 60–70% of HRmax) burns the highest proportion of energy from fat, which is why it's called the “fat-burning zone.” But higher-intensity work burns more total calories per minute and keeps burning afterward. For body composition, total energy balance over the week matters far more than which single zone you train in.

Are these zones safe for everyone?

No calculator can clear you for hard exercise. If you have heart disease, high blood pressure, take beta-blockers or other heart-rate-altering medication, or are new to intense training, the age-based estimate can be badly off and high zones may be unsafe. Get medical clearance and, ideally, a real exercise test before training by heart rate.

Why does my watch show different zones?

Devices use different defaults — some use % of HRmax, some use heart-rate reserve, some use a lab-measured or auto-detected HRmax, and zone boundaries vary by brand (e.g. 5 zones vs. 3). If you set your real max and resting HR in the device, its zones will line up more closely with the Karvonen results here.

Heart Rate Zones Calculator

Five training zones in beats per minute — pick your formula and method.

Buğra SözeriHealth

Updated May 22, 2026 · Published September 15, 2025

Reviewed by Convertitive Health Desk

Medical disclaimer: This calculator is a screening reference, not a medical diagnosis. Consult a qualified healthcare professional before making decisions based on the result.

Heart rate zones split your effort into five bands, from gentle recovery up to all-out sprints, each defined as a slice of your maximum heart rate (HRmax). Training in the right zone is how endurance athletes target a specific adaptation — fat metabolism, aerobic base, lactate threshold, or peak power. The calculator below estimates your HRmax from your age, then derives the five zones two ways: as a plain percentage of HRmax, or via the Karvonen heart-rate reserve method, which folds in your resting heart rate for a more individualized result. Because age-based HRmax has wide individual variance (±10–12 bpm), treat these as starting points, not gospel.

Age (years)

Estimated maximum heart rate

187bpm

Tanaka et al. (2001): 208 − 0.7 × age · zones as % of max HR

Zone	Intensity	Target (bpm)
Zone 150–60%	Very light — recovery, warm-up	94–112
Zone 260–70%	Light — fat burn, base endurance	112–131
Zone 370–80%	Moderate — aerobic fitness	131–150
Zone 480–90%	Hard — anaerobic threshold	150–168
Zone 590–100%	Maximum — VO2 max, sprints	168–187

These are population estimates, not measured values. A graded exercise test is the only way to know your true maximum heart rate. Talk to a clinician before starting hard training, especially if you take heart-rate-altering medication.

How to use

Enter your age
The calculator estimates your maximum heart rate from age. Choose the Tanaka formula (208 − 0.7 × age) for a better population fit, or the classic 220 − age if you want the textbook number.
Pick a zone method
“% of max HR” scales each zone straight off your HRmax. “Karvonen (HRR)” subtracts your resting heart rate first, so add your resting bpm — measured first thing in the morning before getting up — for a more personalized range.
Train to the band, not the exact number
Aim to keep your heart rate inside the target bpm range for the zone you want. Zone 2 builds aerobic base; Zone 4 raises your lactate threshold; Zone 5 is short, hard intervals. Most weekly volume should sit in Zones 1–2.

The five zones, in plain terms

Zone	% of max HR	What it trains
Zone 1	50–60%	Very light — recovery, warm-up, cool-down
Zone 2	60–70%	Light — fat oxidation, aerobic base, easy long runs
Zone 3	70–80%	Moderate — aerobic fitness, tempo efforts
Zone 4	80–90%	Hard — anaerobic / lactate threshold
Zone 5	90–100%	Maximum — VO2 max, short sprints

Frequently asked questions

Which HRmax formula should I use — 220 − age or Tanaka?: Tanaka et al. (2001), HRmax = 208 − 0.7 × age, fits the general population better than the old 220 − age, which was never derived from a proper study and tends to overestimate for younger people and underestimate for older ones. Both carry ±10–12 bpm of individual variance. Use Tanaka as the default; the only way to know your true HRmax is a supervised graded exercise test.
What's the difference between % of max HR and the Karvonen method?: The percentage method takes each zone straight off your HRmax (e.g. 70% of 190 = 133 bpm). Karvonen uses your heart-rate reserve — the gap between resting and max HR — so target = (HRmax − resting) × percent + resting. Because it accounts for fitness via resting heart rate, Karvonen usually returns higher, more individualized targets. A fitter person with a low resting HR gets a wider, harder-to-reach band.
How do I measure my resting heart rate for the Karvonen method?: Measure it first thing in the morning, lying down, before you get out of bed or check your phone. Count beats for 60 seconds, or use a chest strap or wearable's resting-HR figure averaged over several nights. A typical adult sits at 60–80 bpm; trained endurance athletes can be 40–60.
Which zone burns the most fat?: Zone 2 (roughly 60–70% of HRmax) burns the highest proportion of energy from fat, which is why it's called the “fat-burning zone.” But higher-intensity work burns more total calories per minute and keeps burning afterward. For body composition, total energy balance over the week matters far more than which single zone you train in.
Are these zones safe for everyone?: No calculator can clear you for hard exercise. If you have heart disease, high blood pressure, take beta-blockers or other heart-rate-altering medication, or are new to intense training, the age-based estimate can be badly off and high zones may be unsafe. Get medical clearance and, ideally, a real exercise test before training by heart rate.
Why does my watch show different zones?: Devices use different defaults — some use % of HRmax, some use heart-rate reserve, some use a lab-measured or auto-detected HRmax, and zone boundaries vary by brand (e.g. 5 zones vs. 3). If you set your real max and resting HR in the device, its zones will line up more closely with the Karvonen results here.

About

The math behind the zones

Maximum heart rate is estimated from age: Tanaka (2001) gives HRmax = 208 − 0.7 × age; the classic Haskell & Fox figure is HRmax = 220 − age. The percentage method then sets each zone's target to HRmax × percent. The Karvonen method instead works from heart-rate reserve: target = (HRmax − resting HR) × percent + resting HR, so resting heart rate shifts every band. The five zones use the standard 50/60/70/80/90/100 boundaries.

When age-based estimates fall short

Age explains only part of the variation in true maximum heart rate — two people the same age can differ by 20+ bpm. Beta-blockers and other medications lower HRmax substantially; heat, altitude, dehydration, and caffeine shift readings day to day. If you train seriously, replace the estimate with a value from a graded exercise test or a hard field test, and recompute your zones from that.

Sources & references

Authoritative references behind the math, constants, and tables on this page. Verified by Buğra Sözeri on the dates shown and re-checked at every deploy.

Tanaka H, Monahan KD, Seals DR — Age-predicted maximal heart rate revisited (J Am Coll Cardiol, 2001) — Meta-analysis establishing HRmax = 208 − 0.7 × age, a better population fit than 220 − age(as of 2026-05-21)
Karvonen MJ, Kentala E, Mustala O — The effects of training on heart rate (Ann Med Exp Biol Fenn, 1957) — Original heart-rate reserve (HRR) method: target = (HRmax − resting) × % + resting(as of 2026-05-21)
American Heart Association — Target Heart Rates Chart — Public guidance noting 220 − age is a rough population estimate with wide individual variance; values are approximate(as of 2026-05-21)