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Heart Rate Zone Calculator

Work out your maximum heart rate and 5 training zones to guide easy runs, tempo and intervals.

Short answer

Estimated max HR = 208 − (0.7 × age) (Tanaka, more accurate than 220 − age). Zones are percentages of max HR: Z1 50–60% (easy), Z2 60–70% (aerobic), Z3 70–80% (tempo), Z4 80–90% (threshold), Z5 90–100% (VO₂ max).
Step 1 of 10%

Inputs

Calculation method, coverage and version

Inputs used
Age, Resting heart rate (bpm, optional), Measured max HR (bpm, optional — overrides estimate).
Calculation approach
The calculator applies the rules and assumptions described in “How it works” to the values you enter. Rounding can cause small differences from an official or provider calculation.
Coverage
Health & Wellbeing. UK nations, tax treatment, local rules and provider criteria can differ; check the official sources shown below before acting.
Content version
No page-specific review date is currently published. Treat the result as indicative and verify current rules independently.
Not included unless explicitly requested: personal circumstances not entered, provider discretion, future rule changes, professional fees and case-specific exceptions. Read the full calculator methodology.

How it works

We use the Tanaka formula (208 − 0.7 × age) which is more accurate than the older 220 − age. If you supply resting HR, we use the Karvonen reserve method which personalises zones to your fitness.

Worked example

Age 35, RHR 60: Max ≈ 184 bpm. Z2 (Karvonen 60–70%) = 134–147 bpm — your easy long-run zone.

Who should use this

  • •Runners and cyclists training by HR
  • •Beginners using zone-2 'aerobic base' training
  • •Anyone returning to exercise wanting safe intensity

Common mistakes

  • ×Using 220 − age (overestimates for adults under 40, underestimates for 50+)
  • ×Trusting wrist HR for intervals — cadence lock-on is common
  • ×Doing every run in Z3 'grey zone' instead of polarising easy/hard

Frequently asked questions

What's the most accurate way to find max HR?▾

A supervised exercise test or repeated all-out 3–5 min efforts after a thorough warm-up.

Why is my HR drifting up at the same pace?▾

Cardiac drift from heat, dehydration or fatigue — slow down or hydrate.

Should beginners do zone 5?▾

Build a base in Z1–Z2 for 8–12 weeks first, then add short Z4–Z5 intervals.

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