Heart Rate Zones

Your max heart rate is estimated from your age with the Tanaka formula, 208 − 0.7 × age, which fits adults better than the classic 220 − age; both are offered, rounded to a whole beat. At 40 both give 180. A max you measured yourself, in a lab test or at the end of an all-out effort, beats either, so a known max replaces the formula.

Zones by % of max are 50 to 60%, 60 to 70%, 70 to 80%, 80 to 90% and 90 to 100% of your max. Heart-rate reserve (the Karvonen method) adds your resting heart rate: each zone is your resting rate plus that share of the gap between resting and max. With resting 60 and max 180, 60% is 60 + 0.6 × 120 = 132 bpm. It suits fitter people with a low resting rate. Each zone starts where the one before ends, so every beat belongs to exactly one zone.

To find your resting heart rate, count your pulse for a full minute when you wake up, before getting out of bed, on a few mornings, and use the lowest.

These are estimates for healthy adults. Some medicines, such as beta blockers, lower your heart rate, and the formulas do not know that. If you have a heart condition, or are starting hard training after a long break, check with a doctor first. This is not medical advice.

Your age, heart rates and choices are remembered on this device. Clear all empties the form, and Undo brings it back.