Heart Rate Zone Calculator
Your five training zones from age and resting heart rate.
Training zones
Maximum heart rate = 208 − 0.7 × age (Tanaka). Zones = resting HR + reserve × intensity (Karvonen).
For information only — not a diagnosis or medical advice. Nothing you enter is sent or stored.
How to use Heart Rate Zone Calculator
- Enter your age.
- Enter your resting heart rate — count your pulse for a minute right after waking.
- Click “Calculate zones” to see your maximum heart rate and the five zones.
Frequently asked questions
Which zone burns fat?
Easy zone 2 training uses a high share of fat for fuel and builds endurance; harder zones burn more calories in total. A mix works best.
Is the maximum heart rate exact?
No — it's an estimate from age. Individual maximums vary by 10 bpm or more. A supervised test gives a precise number.
Can this replace a doctor?
No. This tool gives general estimates and self-checks for information only. It does not diagnose anything. Please see a qualified health professional for medical advice, and seek urgent care if you feel unwell.
Is Heart Rate Zone Calculator free?
Yes. Heart Rate Zone Calculator is free to use with no sign-up and no watermark.
Is my information saved or sent anywhere?
No. Everything is calculated in your browser. Nothing you enter is sent to a server or stored.
Does it work on my phone?
Yes. It works in any modern browser on Windows, Mac, Linux, Android and iPhone. Very large files may be slow on older phones.