Heart Rate Zone Calculator

Estimate maximum heart rate and five personalized training zones from your age and resting heart rate.

How heart rate zones are calculated

Maximum heart rate is estimated as 208 minus 0.7 times age. The Karvonen heart rate reserve method then applies 50–100% intensity bands and adds resting heart rate.

Predicted zones are starting estimates, not measured thresholds. Medication, heat, fatigue, altitude, and individual physiology can change heart-rate response.

Method and source:Tanaka age-predicted maximum heart-rate study

Last reviewed: July 2026

How to use this calculator

Use the calculator as a practical starting point, then apply the result in the context of your training, recovery, and individual response.

1Enter the requested measurements or performance data.
2Choose the units and options that match your situation.
3Calculate, review the method and limitations, and adjust sensibly.

Frequently asked questions

How does this calculator work?

Maximum heart rate is estimated as 208 minus 0.7 times age. The Karvonen heart rate reserve method then applies 50–100% intensity bands and adds resting heart rate.

How accurate is this calculator?

Predicted zones are starting estimates, not measured thresholds. Medication, heat, fatigue, altitude, and individual physiology can change heart-rate response.

Using your results

Every calculated 1RM is an estimate. Use the range as a training guide, and choose working weights that match your experience, technique, and current condition.