How to use it
- Step 1Enter your age.
- Step 2Add your resting heart rate for the Karvonen method (measure it on waking, before getting up).
- Step 3Read your estimated max heart rate and 5 training zones.
Max heart rate
Tanaka: 208 − 0.7 × age. At 40, that's 180 bpm, the same as 220 − 40. At 60 it's 166, vs 160 with the older formula.
The zones
| Zone | Intensity | Feels like |
|---|---|---|
| 1 Recovery | 50% to 60% | Easy, conversational |
| 2 Aerobic base | 60% to 70% | Steady, can still talk |
| 3 Tempo | 70% to 80% | Comfortably hard |
| 4 Threshold | 80% to 90% | Hard, short phrases |
| 5 Max effort | 90% to 100% | All-out |
With a resting rate, zones use the Karvonen formula: resting + (max − resting) × intensity. Without it, they're a percentage of max. Beta blockers and some other medicines lower heart rate, so use perceived effort instead if that applies.
Prefer a chart? See Heart rate zones by age: precomputed tables for common inputs.
More fitness
Common questions
What is zone 2 heart rate for my age?
Roughly 60% to 70% of max. At 40 that's about 108 to 126 bpm without a resting rate.
Which max heart rate formula is best?
Tanaka (208 − 0.7 × age) fits large studies better than 220 − age, especially for older adults. A field test is more personal.
Why use resting heart rate?
The Karvonen method adjusts zones to your fitness, so fitter people get zones that better match their effort.
Do GLP-1 medicines change heart rate?
Labels note a small rise in resting heart rate for some people. Check with your prescriber if you notice a big change.