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The famous 220 minus age formula tends to underestimate max heart rate in older adults; the Tanaka formula fits large datasets better.
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Enter your age.
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Add your resting heart rate for the Karvonen method (measure it on waking, before getting up).
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Read your estimated max heart rate and 5 training zones.
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Tanaka: 208 − 0.7 × age.
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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%…
Find your 5 heart rate training zones from your age and resting heart rate, using the Tanaka max heart rate formula and the Karvonen method.
Tap below for the full page. Not medical advice; talk to your clinician about your care.