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Max Heart Rate
187 bpm
Tanaka formula
Heart Rate Reserve
122 bpm
187 − 65 = 122 (Karvonen HRR)
Recovery
94–112 bpm
Very light effort
Warm-up, cool-down, active recovery
Aerobic / Fat Burn
112–131 bpm
Light, conversational pace
Long slow runs, base building, fat metabolism
Aerobic / Cardio
131–150 bpm
Moderate, steady effort
Tempo runs, cycling, improving cardiovascular fitness
Anaerobic / Hard
150–168 bpm
Hard effort, limited talk
Interval training, speed work, race-pace efforts
Max / VO₂ Max
168–187 bpm
Maximum effort, unsustainable
Short sprints, VO₂ max intervals, only briefly
Formula Comparison
Tanaka (208 − 0.7 × age)
187 bpm
Classic (220 − age)
190 bpm
Medical disclaimer: Heart rate formulas are statistical estimates — individual max HR can vary by 10–20 bpm. Always warm up gradually and consult a physician before starting a new high-intensity exercise programme.
Heart Rate Zone Calculator uses the Tanaka formula (208 − 0.7 × age) and Karvonen Heart Rate Reserve method to calculate your 5 personalized training zones in BPM for fat burn, aerobic, threshold, and VO2 max training.
Heart Rate Zone Calculator is a high-performance utility designed to help users streamline their workflow. Built with modern web technologies, it ensures fast processing times and high-quality outputs directly in your browser.
Max HR uses Tanaka (2001) formula: 208 − 0.7 × age, which is more accurate than 220 − age for adults over 40. Karvonen zones use Heart Rate Reserve (HRR = MaxHR − RestingHR): Target HR = RestingHR + (HRR × zone%). Zone boundaries: Zone 1: 50–60% MaxHR; Zone 2: 60–70%; Zone 3: 70–80%; Zone 4: 80–90%; Zone 5: 90–100%. Actual training zones vary by individual fitness; a field test or lab VO2 max test provides clinical precision.
The most accurate simple formula is Tanaka (2001): Max HR = 208 − 0.7 × age. The classic formula 220 − age is simpler but overestimates for older adults. Your true max HR can only be measured with a maximal exercise test.
Zone 2 (60–70% of max HR) is called the fat-burning zone because fat is the primary fuel at this intensity. However, higher intensities burn more total calories even if the fat percentage is lower.
The Karvonen method uses Heart Rate Reserve (max HR − resting HR) to calculate zones: Target HR = Resting HR + (HRR × zone percentage). It's more personalized because it accounts for your fitness level via resting HR.
A typical week: Zone 2 (aerobic base) = 70–80% of training time; Zone 4 (threshold) = 10–15%; Zone 5 (VO2 max) = 5% or less. Most beginners benefit from more Zone 2 and less high-intensity work.
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