Health & Fitness
Target Heart Rate Zone Calculator
Get your max heart rate and the beats-per-minute range for each training zone.
For information only. Results are estimates and are not medical advice. Please talk to a doctor or qualified professional about your own health.
About the Target Heart Rate Zone Calculator
Max heart rate is estimated with the Tanaka formula (208 − 0.7 × age). If you add your resting heart rate, zones use the Karvonen method, which personalises them.
Zone 2 (about 60–70%) is where easy, conversational cardio sits and is a popular base-building zone.
Frequently asked questions
Is 220 minus age accurate?
It is a rough average and can be off by 10 bpm or more. Tanaka’s formula is slightly better for adults.
How do I measure resting heart rate?
Count your pulse for 60 seconds right after waking, before getting out of bed.