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HR

Heart Rate Zone Calculator

Estimate max HR from age (Fox / Tanaka) and 5 training zones; optional Karvonen.

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Max HR formula
Zone method
Estimated max HR
190bpm

Fox / Haskell (220 − age)

Training zones% of max HR
  • Zone 1 · Recovery
    Very light · warm-up / cool-down · 50–60%
    95–114bpm
  • Zone 2 · Easy / Fat burn
    Light · conversational aerobic · 60–70%
    114–133bpm
  • Zone 3 · Aerobic
    Moderate · aerobic base · 70–80%
    133–152bpm
  • Zone 4 · Threshold
    Hard · near lactate threshold · 80–90%
    152–171bpm
  • Zone 5 · Maximum
    Maximum · short high-intensity efforts · 90–100%
    171–190bpm

⚠️ Important: Age-based max-HR formulas (e.g. 220 − age) and training zones are population estimates and do not account for fitness, illness, medications, pregnancy, or a pacemaker. High-intensity exercise carries risk. This is not medical advice, diagnosis, or treatment — consult a doctor or qualified coach before starting or changing an exercise program.

Acerca de Heart Rate Zone Calculator

Heart-rate training zones divide exercise intensity by percentages of maximum heart rate (HRmax) or heart-rate reserve (HRR). This tool estimates HRmax with the classic Fox / Haskell formula (220 − age) or Tanaka et al. 2001 (208 − 0.7 × age), then shows five ACSM-style bands (50–60% through 90–100%) in bpm. You can also enter a measured or lab max HR. Optionally switch to the Karvonen method — target HR = resting HR + intensity% × (HRmax − resting HR) — to factor in resting heart rate. All calculation runs in your browser. ⚠️ These formulas and zones are population-based estimates and do not account for fitness, illness, medications, pregnancy, or a pacemaker. High-intensity exercise carries risk. This is not medical advice, diagnosis, or treatment — consult a doctor or qualified coach before starting or changing an exercise program.

Cómo usarla

  1. Choose max HR method (Fox / Tanaka / custom)
  2. Enter age; for Karvonen, also resting HR
  3. Review estimated max HR and five zone bpm ranges

Preguntas frecuentes

What's the difference between Fox and Tanaka?

Fox / Haskell “220 − age” is the classic rule of thumb. Tanaka (208 − 0.7 × age) adjusts the slope with age and is often reported as more reasonable for older adults. Both have large individual error; a measured max is best.

What is the Karvonen method?

It sets target HR from heart-rate reserve: resting HR + intensity% × (HRmax − resting HR). People with a lower resting HR get different absolute bpm at the same percentage.

Is this medical advice?

No. ⚠️ This tool is an educational estimate only — not medical advice, diagnosis, or treatment. Always consult a doctor or qualified coach for exercise or health decisions.

Is my data sent anywhere?

No. All calculation runs in your browser; nothing is sent to toco.tools servers.