Calculate your maximum heart rate and all five training zones (recovery, endurance, aerobic, threshold, maximum) using science-based formulas (Tanaka, Gulati, Gellish, Nes, with Fox as reference). Free, instant, and private — all calculations run in your browser.
Your training zones are percentages of your estimated maximum heart rate, and the percentages are the same for everyone. For a 40-year-old man, the Tanaka estimate gives an HRmax of about 180 bpm: Zone 1 90–108 bpm (50–60%), Zone 2 108–126 bpm (60–70%), Zone 3 126–144 bpm (70–80%), Zone 4 144–162 bpm (80–90%) and Zone 5 162–180 bpm (90–100%). For a 40-year-old woman the Gulati estimate gives about 171 bpm, putting Zone 2 at 103–120 bpm.
| Age | Est. HRmax, men (Tanaka) | Zone 2 (easy aerobic) bpm, men | Est. HRmax, women (Gulati) | Zone 2 (easy aerobic) bpm, women |
|---|---|---|---|---|
| 20 | 194 | 116–136 | 188 | 113–132 |
| 25 | 191 | 115–134 | 184 | 110–129 |
| 30 | 187 | 112–131 | 180 | 108–126 |
| 35 | 184 | 110–129 | 175 | 105–123 |
| 40 | 180 | 108–126 | 171 | 103–120 |
| 45 | 177 | 106–124 | 166 | 100–116 |
| 50 | 173 | 104–121 | 162 | 97–113 |
| 55 | 170 | 102–119 | 158 | 95–111 |
| 60 | 166 | 100–116 | 153 | 92–107 |
| 65 | 163 | 98–114 | 149 | 89–104 |
| 70 | 159 | 95–111 | 144 | 86–101 |
Why the men's and women's columns differ: the zone percentages are identical for both — 60–70% of HRmax is Zone 2 regardless of sex. Only the equation used to estimate HRmax differs: Tanaka (208 − 0.7 × age) is used for men and Gulati (206 − 0.88 × age), derived from a study of 5,437 women, is used for women. Because Gulati declines faster with age, the two estimates are close in the twenties and diverge by roughly 10 bpm by age 60. That gap reflects the study population each equation came from, not a different physiological zone model — and individual variation (±10–12 bpm) is larger than the difference between the formulas.
How to read these numbers: they are estimated maximum heart rates from age-based equations, not measured maximums. Individual HRmax varies by roughly ±10–12 bpm around any age prediction, so treat the bands as a starting range and adjust using perceived effort or a supervised maximum-effort test. Percent-of-HRmax zones are used here; Karvonen (heart-rate-reserve) zones are only shown once you enter a known resting heart rate.
Method: percentage of estimated HRmax. Formulas: Tanaka et al. 2001 (men), Gulati et al. 2010 (women). Last reviewed . Educational information only — not medical advice.
| Zone | Name | % HRmax | BPM (age 30) | Primary use |
|---|---|---|---|---|
| 1 | Recovery | 50–60% | 94–112 | Warm-up, recovery, active rest |
| 2 | Endurance | 60–70% | 112–131 | Aerobic base, fat oxidation |
| 3 | Aerobic | 70–80% | 131–150 | Tempo, aerobic capacity |
| 4 | Threshold | 80–90% | 150–168 | Lactate threshold intervals |
| 5 | Maximum | 90–100% | 168–187 | VO₂ max, neuromuscular power |
No formula is universally “correct.” The only way to know your true HRmax is a supervised maximum-effort test.
Formula-based calculators typically estimate HRmax within ±10–15 bpm. They are accurate enough to structure training for recreational athletes but not a substitute for a supervised max test.
Karvonen uses heart rate reserve (HRR = HRmax − HRrest). Target HR = HRrest + (Intensity% × HRR). It personalises zones by accounting for resting heart rate.
Your bpm targets stay the same, but heart rate response differs by sport. Cycling HR is typically 5–10 bpm lower than running at equivalent perceived effort due to the seated position.
Zone 2 maximises the percentage of calories from fat, but higher intensities burn more total calories per minute. Long-term fat loss is driven by total weekly energy balance.
All calculations run in your browser. No age, heart rate, or personal data is sent to or stored on our servers.
Zone estimates from age-based formulas carry ±10 bpm uncertainty, because HRmax varies substantially between individuals of the same age. Medication that affects heart rate (for example beta-blockers) makes percentage-of-HRmax targets unreliable. These are training estimates, not medical advice — anyone who needs individual medical guidance should use a qualified health professional.
Disclaimer: This calculator is for informational purposes only and does not provide medical advice. Always consult with a healthcare professional before starting any new exercise program.
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