Heart Rate Zones Calculator
From your age (Tanaka formula): maximum heart rate plus recovery, fat-burn, aerobic, threshold and maximum zones.
Result
| Zone | % | Range |
|---|
How to use
- Enter your values in the fields above.
- Press Calculate to see your result instantly.
- Use the Share button to copy a link to your result.
About this calculator
This calculator estimates your maximum heart rate using the Tanaka formula (208 − 0.7 × age), a widely cited alternative to the older "220 minus age" rule that tends to be more accurate across a broad adult age range. From that maximum, it derives five training zones — recovery, fat-burn, aerobic, threshold and maximum — each defined as a percentage band of your max heart rate.
Runners, cyclists and gym-goers use heart rate zones to structure workouts with a purpose: staying in the low zones builds an aerobic base and burns fat efficiently, the aerobic and threshold zones improve cardiovascular fitness and lactate tolerance, and the maximum zone is reserved for short, high-intensity efforts. Coaches and fitness apps rely on the same zone boundaries to prescribe interval training and recovery days.
Was this helpful?
Popular calculators
Loan Calculator
Monthly payment, total interest and full amortization schedule.
Percentage Calculator
Percent change, percent of, and ratio calculations.
Discount Calculator
Calculate final price, savings, and discount amount.
BMI Calculator
Body mass index from height and weight (metric or imperial).
Age Calculator
Compute your exact age in years, months and days from a birth date.
Compound Interest Calculator
Calculate the final amount and interest earned with compounding.
All Calculators
No calculators found
Comments (0)