Heart-rate zones calculator

How it works

Enter your age, and your resting heart rate if you know it, to get your maximum heart rate and five training zones.

The formula

Maximum heart rate ≈ 208 − 0.7 × age (Tanaka). With a resting rate, zones use Karvonen: rest + (max − rest) × zone %.

Worked example

Age 35: max ≈ 208 − 24.5 = 184 bpm. With a resting rate of 65, the fat-burn zone (60–70%) is 65 + 118.5 × 0.6 ≈ 136 to 65 + 118.5 × 0.7 ≈ 148 bpm.

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