Heart rate zones
Calculate your maximum heart rate and the 5 training zones (fat burn, aerobic, threshold) by age or with the Karvonen method.
How to useHeart rate zones for training
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Heart rate zones: what it is for
Enter your age and see your maximum heart rate by the Tanaka formula or the classic 220 − age, or type in your measured maximum. The tool shows the 5 training zones in beats per minute, from recovery to maximum effort.
With the resting heart rate, the zones are calculated with the Karvonen method, which is more personalized.
How to use
- Enter your age and, if you know it, your resting heart rate.
- Choose the formula.
- See the zones in bpm.
When to use it
- Planning running and cycling workouts.
- Training in the fat burn zone.
- Setting up alerts on a sports watch.
Frequently asked questions
How do I calculate maximum heart rate?
The best-known formula is 220 − age. The Tanaka formula (208 − 0.7 × age) tends to be more accurate for adults. The exact value only comes from a stress test.
What is the Karvonen method?
It uses the resting heart rate: zone = resting + (maximum − resting) × percentage. It is more personalized for people who already train.
Can I use it without guidance?
The zones are a reference. People with heart problems or high blood pressure, or who are just starting to train, should get a medical evaluation first.
Is it really free?
Yes, 100% free. No sign-up, no subscription and no usage limits. All Tools123 are free.