Heart Rate Zone Calculator
Find your five heart rate training zones — from easy Zone 2 base miles to maximum Zone 5 efforts — from your age or measured max HR.
Max HR (220 − age)
185
Max HR (Tanaka)
184
Max HR used
185
Zone 1 · Recovery — very easy93–111 bpm
Zone 2 · Aerobic base — conversational111–130 bpm
Zone 3 · Tempo — comfortably hard130–148 bpm
Zone 4 · Threshold — hard, short talk148–167 bpm
Zone 5 · VO2 max — max effort167–185 bpm
Formula
max HR ≈ 220 − age (Tanaka: 208 − 0.7×age also shown)How to use the Heart Rate Zone Calculator
- 1Enter your age (or a known max heart rate)
- 2Optionally enter your resting HR for Karvonen zones
- 3Use the zones to structure your training
Frequently Asked Questions
What is Zone 2 and why does everyone talk about it?
Zone 2 is a comfortable, conversational effort (~60–70% of max HR). Training there builds aerobic base and fat metabolism — the foundation for everything faster.
How do I find my true max heart rate?
The formulas are averages (±15 bpm). For a real number, do a hard ramp effort after a warm-up — like 3× uphill sprints — and record the highest reading.