Calculate your five heart rate training zones from estimated or measured maximum heart rate – as a percentage of HRmax or using the Karvonen formula with resting heart rate.
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Zones by % HRmaxFive zones as percentages of maximum heart rate
Maximum Heart Rate
Age and method or measured HRmax.
years
For estimating maximum heart rate.
bpm
If you know your maximum heart rate, it overrides the estimate.
Load example
For illustration only – your own calculation is what counts.
Explanation
How Heart Rate Zone Calculator works
The heart rate zone calculator divides your heart rate range into five training zones. The basis is maximum heart rate (HRmax) – either measured from a test or estimated from age. The zone boundaries are derived from HRmax as fixed percentages.
Two Calculation Methods
Percentage of HRmaxZone boundary = HRmax × Percentage
Zones are formed directly as percentages of maximum heart rate, for example Zone 2 at 60–70% of HRmax.
The reserve between resting and maximum heart rate is used proportionally and added to the resting heart rate. This takes into account individual resting heart rate.
Practice
Practical examples
For illustration only – your own calculation is what counts.
Training zones at age 35
A 35-year-old person does not know their maximum heart rate and has it estimated using Tanaka.
Result: The estimated HRmax is around 184 bpm. Base endurance (Zone 2) is approximately 110–128 bpm.
Zones from measured HRmax
A runner measured a maximum heart rate of 190 bpm in a test and wants zones as percentage of HRmax.
Result: The five zones range from 95–114 bpm (Zone 1) to 171–190 bpm (Zone 5); aerobic endurance is 133–152 bpm.
Karvonen with resting heart rate 50
A well-trained athlete (HRmax 190 bpm) has a resting heart rate of 50 bpm and calculates using Karvonen.
Result: The heart rate reserve is 140 bpm. Zone 1 is 120–134 bpm – significantly higher than the pure %-HRmax method (95–114 bpm).
Notes
Common mistakes
Blindly using 220 − Age
The old rule of thumb systematically overestimates HRmax in older individuals and underestimates it in younger individuals.
Preferably use the Tanaka formula or a measured HRmax.
Confusing %-HRmax and Karvonen
The two methods produce different boundaries. Those who mix values inadvertently train at the wrong intensity.
Stick with one method and only compare zones within that method.
FAQ
Frequently asked questions
What are heart rate zones?
Heart rate zones divide the heart rate range into five intensity levels from recovery to peak performance. They help target training – for example, separating easy base runs from hard intervals.
What is the difference between %-HRmax and Karvonen?
The %-HRmax method calculates zones as pure percentages of maximum heart rate. The Karvonen formula additionally incorporates resting heart rate and uses heart rate reserve (HRmax minus resting heart rate). As a result, Karvonen zones tend to be higher with low resting heart rate.
Which estimation method for HRmax is better?
The formula 208 − 0.7 × Age (Tanaka) more accurately represents the decline in maximum heart rate with age on average than the well-known rule of thumb 220 − Age. However, both are statistical estimates with considerable variation.
Should I measure my HRmax instead of estimating it?
Yes, if possible. Individual maximum heart rate often deviates by ±10 bpm or more from the estimate. A maximal exercise test or hard race result provides a more accurate value – ideally under expert supervision.
How do I measure resting heart rate correctly?
Best in the morning immediately upon waking while lying down, before you get up. Measure for 60 seconds or use a heart rate monitor. Coffee, stress, and lack of sleep increase the value.
Why is Zone 2 so important?
Base endurance (Zone 2) trains fat metabolism and aerobic capacity. Many endurance athletes deliberately spend most of their training volume in this easy zone and only small portions in the high-intensity range.
How accurate are the calculated zones?
The zones are a guide. They are based on percentage boundaries from exercise science and an estimated or measured HRmax. Individual thresholds (e.g., from a performance diagnostic test) may vary.
Does the calculator replace a medical examination?
No. The calculator only provides reference values for training control. In case of pre-existing conditions, medications, or symptoms, a sports medical assessment is advisable before intensive training.
Limits
Limitations
Estimated HRmax values vary greatly individually; zones are only a guide.
Individual thresholds from a performance diagnostic test may differ significantly from percentage boundaries.
Sources
Sources and references
Tanaka, Monahan & Seals (2001): Age-predicted maximal heart rate revisitedJournal of the American College of Cardiology 37(1):153–156
Documents the formula HRmax = 208 − 0.7 × Age as a more accurate alternative to 220 − Age.
View sourceRetrieved: 09/23/2026 · Verified on: 09/23/2026
Karvonen, Kentala & Mustala (1957): The effects of training on heart rateAnnales Medicinae Experimentalis et Biologiae Fenniae 35(3):307–315
Original paper on the heart rate reserve method (Karvonen formula).
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