Heart Rate Zone Calculator

Compute training heart-rate zones from age (Tanaka 208 − 0.7·age or 220 − age) and optional resting HR (Karvonen reserve method).

Your inputs

Age (years)

Max HR formula

Tanaka (208 − 0.7·age) 220 − age (less accurate)

Resting HR (bpm, optional)

Switches the math to Karvonen (HR reserve).

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How this is calculated

Tanaka (2001): HRmax = 208 − 0.7 × age. Meta-analysis of 351 studies; SD ≈ 7 bpm.

220 − age: historical convention (Fox & Haskell 1971); SD ≈ 10–12 bpm.

Karvonen HRR (when resting HR provided): target = restingHr + p × (HRmax − restingHr). The same 50–60–70–80–90–100% percentage ladder applies, but to HR reserve.

How we choose and check our formulas