Heart Rate Zone Calculator
Find your personalised heart rate training zones. Choose between the simple percentage method or the more accurate Karvonen method that accounts for your fitness level.
Max heart rate
187 bpm
Estimated maximum heart rate
Max HR: 187 bpm
Heart rate reserve: 127 bpm
Very light effort. Warm-up, cool-down, and active recovery. You can hold a full conversation easily.
Light to moderate effort. Long steady runs, walks, easy cycling. You can talk in full sentences.
Moderate effort. Tempo runs, steady cycling. You can speak in short sentences.
Hard effort. Interval training, fast running. You can only say a few words at a time.
All-out effort. Sprints, max power. You cannot speak. Sustainable for only short bursts.
% of Max HR method: Zones are calculated as a simple percentage of your estimated maximum heart rate. This is straightforward but doesn't account for your fitness level. The ACSM recommends the Karvonen method for more personalised results.
Tanaka formula (208 − 0.7 × age): Based on a meta-analysis of 351 studies with 18,712 participants (Tanaka et al., 2001, JACC). More accurate than the traditional formula, especially for older adults.
How to measure resting heart rate: Measure first thing in the morning, before getting out of bed, on 3 consecutive days. Average the readings. Typical ranges: 60–100 bpm (NHS), trained athletes can be 40–60 bpm. A lower resting heart rate generally indicates better cardiovascular fitness.