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Heart Rate Calculator

Find your target heart rate zones for exercise using the simple percentage-of-max method or the more accurate Karvonen formula.

Your details

Measure before getting out of bed.

Simple: target HR = HRmax × intensity.

Your heart rate zones
Maximum heart rate (Tanaka formula)
187bpm
HRmax ≈ 208 − 0.7 × age
Zone 1 — Very light
94–112 bpm

Warm-up / recovery. Builds base endurance.

Zone 2 — Light
112–131 bpm

Fat-burning zone. Easy aerobic pace.

Zone 3 — Moderate
131–150 bpm

Aerobic zone. Improves cardiovascular fitness.

Zone 4 — Hard
150–168 bpm

Anaerobic threshold. Improves lactate buffering.

Zone 5 — Maximum
168–187 bpm

VO₂ max. Short intervals only.

Training tip
Most cardio benefits come from 20–60 min in Zones 2–3, 3–5×/week.

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