Heart Rate Zone Calculator
Quick answer
Find your estimated maximum heart rate and the five training zones — from easy fat-burning Zone 2 to all-out Zone 5 — using the Tanaka formula, which is more accurate than the classic 220-minus-age.
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Tanaka formula + zones
Max HR = 208 − 0.7 × age
Zone 1: 50–60% · Zone 2: 60–70% · Zone 3: 70–80%
Zone 4: 80–90% · Zone 5: 90–100% of max HR
Zone 2 (60–70%) is where most endurance adaptation and fat burning happens.
Worked example
- 1
Age 30 → Max HR = 208 − 0.7 × 30 = 187 bpm.
- 2
Zone 2: 187 × 0.60–0.70 = 112–131 bpm.
- 3
Zone 4 (threshold): 187 × 0.80–0.90 = 150–168 bpm.
Understanding your zones
| Your result | Category | What it means |
|---|---|---|
| Zone 1 — 50–60% of max HR | Warm-up / recovery | Very light effort for warm-ups, cool-downs and recovery days. |
| Zone 2 — 60–70% | Fat burn / aerobic base | Conversational pace where most endurance adaptation happens. |
| Zone 3 — 70–80% | Moderate tempo | Aerobic work where you can still speak in short sentences. |
| Zone 4 — 80–90% | Threshold | Comfortably hard; only a few words between breaths. |
| Zone 5 — 90–100% | Max effort | All-out intervals and sprints — minutes at most per session. |
Frequently asked questions
Sources & further reading
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This calculator provides general estimates for informational purposes only and is not medical advice. For personal guidance, consult a qualified healthcare provider.