years
bpm
Find Your Zone
Enter your age to calculate your target heart rate zones. Add your resting heart rate for a more precise calculation.
Calculation Principles & Formulas
This calculator uses two methods: the standard age-based method and the more accurate Karvonen formula (if resting HR is provided). Both methods use the Tanaka formula to estimate Maximum Heart Rate for better accuracy:
[Maximum Heart Rate (Max HR)]
Tanaka Formula: Max HR = 208 - (0.7 × Age)
[Method 1: Standard Formula (No Resting HR)]
Target HR = Max HR × Intensity Percentage
[Method 2: Karvonen Formula (Resting HR provided)]
Heart Rate Reserve (HRR) = Max HR - Resting HR
Target HR = (HRR × Intensity Percentage) + Resting HR
Note: The Karvonen Formula is highly recommended because it incorporates your resting heart rate, which reflects your baseline fitness level. This provides a much more personalized and safer training zone than formulas relying solely on age.
