Heart Rate Zone Calculator (training zones)
Find your five training zones, from easy Zone 2 to all-out efforts, using your resting and maximum heart rate.
For general information only, not medical advice. Speak to your GP, midwife or a health professional about your own health.
How it works
Max heart rate is estimated as 208 − 0.7 × age (Tanaka formula), or use a measured value if you have one.
With your resting heart rate, zones use the Karvonen method: zone = resting + % × (max − resting).
Frequently asked questions
What is Zone 2 training?+
Easy, conversational effort (about 60–70% of heart rate reserve) that builds aerobic fitness.