CardioCalculator
Heart Rate Zone Calculator
Your five training zones in beats per minute, from your age or a measured max heart rate, sharper if you add your resting rate.
The zones are a convention
Five bands at 10% steps are the common way to split heart rate, not a physiological law, and lab-based thresholds sit in slightly different places for every person. An age-based max can be 10 beats or more off in either direction, so a measured max from a hard race or test makes every zone more accurate.
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Formula sources
- Tanaka, H. et al. (2001). Age-predicted maximal heart rate revisited. J Am Coll Cardiol 37(1).208 minus 0.7 × age, the estimate used when no max heart rate is entered.
- Karvonen, M.J., Kentala, E. & Mustala, O. (1957). The effects of training on heart rate; a longitudinal study. Ann Med Exp Biol Fenn 35(3).Heart rate reserve: resting rate plus a share of the gap to max. Used when you enter a resting rate.