Work out your maximum heart rate and your five heart rate training zones in beats per minute. Add your resting heart rate and the calculator uses the more personal Karvonen formula (heart rate reserve), so you know how hard to push for fat burning, endurance or interval training.
Heart rate formulas
Worked example
A 30-year-old with a resting heart rate of 65 bpm has a Tanaka maximum of 208 − 0.7 × 30 = 187 bpm and a reserve of 122 bpm. Zone 2 (60–70%) is 65 + 122 × 0.6 = 138 to 65 + 122 × 0.7 = 150 bpm.
The five training zones
| Zone | Intensity | How it feels |
|---|---|---|
| 1 – Very light | 50–60% | Easy, can chat freely |
| 2 – Light | 60–70% | Comfortable, can hold a conversation |
| 3 – Moderate | 70–80% | Breathing harder, short sentences |
| 4 – Hard | 80–90% | Hard, a few words at a time |
| 5 – Maximum | 90–100% | All-out, only seconds to minutes |
Heart rate medicines such as beta-blockers lower your heart rate, so these zones will not fit. Use how hard the effort feels instead and ask your doctor.
For general information only, not medical advice. Talk to a doctor or registered dietitian before major changes to your diet or training, especially if you are pregnant, under 18, or have a health condition.
Frequently asked questions
How do I calculate my maximum heart rate?
The classic estimate is 220 minus your age. The Tanaka formula, 208 − 0.7 × age, is more accurate for older adults. A supervised exercise test gives your true maximum.
What is the fat burning heart rate zone?
Zone 2, about 60–70% of max or heart rate reserve. You burn a higher share of fat, but harder zones burn more total calories per minute.
What is the Karvonen formula?
It sets targets from your heart rate reserve (max minus resting), so two people of the same age with different fitness get different zones.
What is a normal resting heart rate?
60–100 bpm for most adults. Fit people are often 50–60 bpm or lower.
What heart rate should I aim for during exercise?
For moderate exercise, 50–70% of your heart rate reserve. For vigorous exercise, 70–85%.
Related tools
Free educational tool by HawkInc. Results are calculated in your browser and rounded for display; check critical work by hand or with a second method.