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Calculate your 5 training heart rate zones from your age and resting heart rate using the Tanaka and Karvonen methods.
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.
Find your personalized heart rate training zones using the Tanaka formula and Karvonen Heart Rate Reserve method.
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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