Heart Rate Zones

Calculate your maximum heart rate and 5 training zones for smarter, more targeted cardio sessions.

Age (years)

Max-HR Formula

Tanaka (208 − 0.7 × age) is more accurate across adult ages. The classic 220 − age tends to overestimate in younger adults and underestimate in older adults.

Use Karvonen method (with resting heart rate)

Resting Heart Rate (bpm)

Take your pulse first thing in the morning, before getting out of bed, for 60 seconds. Karvonen typically gives more individualized zones for trained athletes.

Enter your age and tap Calculate Zones to see your training heart-rate zones.